Grubmother's Greatest Hits

GRUBMOTHER'S
GREATEST HITS
25 HIGH-PROTEIN, LOW CALORIE
RECIPE COOKBOOK
Meet
Grubmother
HELLO THERE! I'M ROBIN ACIERTO.

Growing up, I had a negative relationship with food. I would feel guilty for
eating certain foods, restrict myself, and binge eat. I was skinny-fat and
inactive, and as a result, I struggled with my self-esteem. I tried many fad
diets and saw results, but it wasn't sustainable and I immediately went back
to my old habits as soon as the "diet" ended. It wasn't until college that I
picked up my first dumbbell at the gym which ultimately began my fitness
journey and healed my relationship with food.
I learned that food is fuel and there are no such thing as "bad" foods, just a
bad balance of foods. I preach living a balanced life and I want to pass on
as much of my experience with fitness and nutrition to you. I combined my
knowledge of the basic principles of nutrition with my love for food and
cooking, and learned that simple ingredient swaps make it possible to
enjoy the process and change the way you eat for the long term. Enjoying
the process is the key to lasting change. The recipes I share in this book
are designed to make this journey as easy as possible for you. Remember,
it's not a diet, it's a lifestyle. Now let's live a balanced lifestyle and do this
together!
I
TABLE OF CONTENTS
honey pepper chicken mac and cheese........................................01

crispy chicken tacos with creamy avocado sauce........................04
buffalo chicken fries.........................................................................07
meatball sub.....................................................................................10
big mac sliders..................................................................................13
burger bowl.......................................................................................16
chicken and bacon chipotle pasta..................................................19
buffalo chicken quesadilla...............................................................22
crunchwrap.......................................................................................25
chicken parmesan sandwich...........................................................28
spicy chicken sandwich...................................................................31
pizza bagels......................................................................................34
nacho fries.........................................................................................37
creamy red pepper chicken.............................................................40
honey chili lime salmon................................................................... 43
sausage mcgriddle...........................................................................46
sausage egg mcmuffin....................................................................49
chicken and egg white sandwich....................................................52
taco pasta.........................................................................................55
bbq chicken grilled cheese.............................................................58
chalupa..............................................................................................61
chicken sandwich with chick-fil-a sauce.........................................64
fajita burito........................................................................................67
chipotle chicken burrito...................................................................70
creamy beef pasta...........................................................................73
II
HONEY PEPPER
CHICKEN MAC
AND CHEESE
1
HONEY PEPPER CHICKEN MAC AND CHEESE
PREPARATION TIME COOKING TIME TOTAL TIME SERVINGS

25 minutes 35 minutes 60 minutes 2
INGREDIENTS DIRECTIONS
HONEY PEPPER SAUCE: In a bowl, combine all the honey pepper sauce ingredients
1 tbsp honey and mix. Set aside.
1 tbsp sf maple syrup Cook Banza mac and cheese according to package
1 tbsp soy sauce directions. Set aside.
1 tbsp truvia brown sugar Slice chicken breast into strips. Season chicken with salt,
1/2 tbsp apple cider vinegar
pepper, garlic powder, onion powder, cayenne powder, and
1/2 tsp black pepper
paprika. Dip chicken tenders in egg white mixture then coat
1/2 tsp cayenne pepper
with corn flakes. Repeat with remaining chicken pieces.
1/2 tsp garlic powder
1/2 tsp paprika Spray bottom of air fryer with non-stick cooking spray so the
chicken doesn’t stick to it then place chicken pieces on tray.
REMAINING (Do not overlap. You may have to cook in batches.) Spray
2 cups banza white cheddar chicken with non-stick cooking spray. Air fry on 400 degrees
mac and cheese F for 6 minutes. Flip the chicken over and cook for 6-8
2 4oz chicken breast minutes or until internal temperature is 165 degrees F.
2 turkey bacon, cooked In a medium saucepan, pour your honey pepper sauce and
and crumbled bring to a boil, reduce heat and simmer for about 5-8 minutes
1 cup corn flakes, crushed
or until thickened, stirring often.
1/3 cup egg whites
Dip each of your chicken strips into the honey pepper sauce
- fresh parsley (garnish)
until fully coated. Set aside.
1 tsp salt
1 tsp pepper Plate your mac and cheese, top with bacon, fresh parsley,
1 tsp garlic powder then chicken strips. Enjoy!
1 tsp onion powder
1 tsp cayenne powder DIRECTIONS
1 tsp paprika Macros do not include honey pepper sauce.
Macros for sauce: ~113 calories | 33g C | 0g F | 1 g P
For mac and cheese: 2 cups when prepared.
MACROS PER SERVING

517 calories | 54g Carbs | 11g Fat | 53g Protein
2
HONEY PEPPER CHICKEN MAC AND CHEESE
PRODUCE:
parsley
MEAT/FISH:
Kirkland Air Chilled Chicken Breasts
Columbus Turkey Bacon
GRAINS:
Market Pantry Corn Flakes
CONDIMENTS:
Sugar Free Maple Syrup
Nature Nate's Raw and Unfiltered Honey
Kikkoman Low Sodium Soy Sauce
OTHER:
Banza White Cheddar Mac and Cheese
egg whites
Truvia Brown Sugar Blend
apple cider vinegar
3
CRISPY
CHICKEN TACOS
WITH CREAMY AVOCADO SAUCE
4
CRISPY CHICKEN TACOS
WITH CREAMY AVOCADO SAUCE

INGREDIENTS CREAMY AVOCADO SAUCE:

8 small low carb tortillas 1/2 cup NF greek yogurt
2 4oz chicken breasts 1/2 avocado
1 cup corn flakes, crushed 1/4 bunch cilantro
1 tsp salt, pepper, garlic powder, 1 tsp garlic powder
onion powder, paprika 1 tsp salt
1/4 lettuce, chopped 1 tbsp lime juice
2 tbsp cilantro, diced 1 tbsp juice from jalapeño pickled peppers
1/3 cup egg whites 1 pickled jalapeño, less for less spicy
DIRECTIONS
In a blender, add greek yogurt, avocado, cilantro, garlic powder, salt, lime juice, juice from
jalapeño pickled peppers, and jalapeño. Blend until fully combined. Set aside.
Slice chicken breasts into strips and season with salt, pepper, garlic powder, onion powder,
and paprika. Dip chicken strip in egg white wash then coat fully with corn flakes. Repeat with
remaining chicken strips.
Spray bottom of air fryer with non-stick cooking spray, place coated chicken in air fryer, then
spray oil on chicken. Air fry on 400 degrees F for 8-12 minutes, flipping the chicken halfway
through or until internal temperature is 165 degrees F. (Note: Cooking time varies depending
on thickness of chicken.)
Assemble with tortillas, lettuce, chicken strip, then creamy avocado sauce. Garnish with
cilantro.
Enjoy!
NOTES
Macros do not include creamy avocado sauce.
Macros for entire bowl of creamy avocado sauce: ~177 calories | 10g C | 11g F | 12g P
If sauce gets too thick to blend, add a little water at a time until creamy consistency.
MACROS PER SERVING

5
CRISPY CHICKEN TACOS
WITHC REAMY AVOCADO SAUCE
PRODUCE:
cilantro
lime
lettuce
avocado
MEAT/FISH:
GRAINS:
Mission Tortillas Zero Net Carbs
DAIRY:
Chobani Greek Yogurt Non-Fat Plain
OTHER:
egg whites
La Morena Pickled Jalapeño Peppers
6
BUFFALO
CHICKEN FRIES
7
BUFFALO CHICKEN FRIES

35 minutes 2 hours 20 minutes 2 hours 55 minutes 2
INGREDIENTS 1 tsp salt

2 4oz chicken breasts, shredded
1/2 tsp pepper
2 (296g) russet potatoes
1 tsp garlic powder
1/2 cup buffalo sauce
1/2 tsp onion powder
1/2 cup fat free shredded cheddar
1/4 cup fat free ranch
2 scallions, thinly sliced
DIRECTIONS
Place chicken breasts in Crockpot on low for 2-4 hours and season with salt, pepper, garlic
powder, and onion powder. To save time, use shredded rotisserie chicken.
When chicken is cooked thoroughly, shred chicken then add buffalo sauce. Mix until
combined. If using rotisserie chicken, add chicken to a medium bowl then add buffalo sauce.
Mix until combined.
To make fries: Place the potato on its side and cut a thin slice off the edge to serve as a flat
base. Flip the potato cut side down and cut thin slices, making the width you'd like for your
french fries. For crispier fries: place the cut potatoes in a bowl with ice and water for 30
minutes. Remove the potatoes and dry completely with a towel.
Spray the bottom of air fryer with non-stick spray, place potatoes in basket then spray non-
stick oil on potatoes. Air fry potatoes on 400 degrees F for 12-20 minutes, shaking the fries
after 8 minutes.
To make buffalo ranch sauce: mix 4 tbsp buffalo sauce and 4 tbsp fat free ranch until
combined. (Alternative for ranch: use non-fat greek yogurt plain + ranch seasoning.)
Plate fries, top with chicken, cheese, and buffalo ranch sauce. Garnish with scallions.
Enjoy!
NOTES
Macros do not include buffalo ranch sauce or fat free ranch.
MACROS PER SERVING

8
BUFFALO CHICKEN FRIES
PRODUCE:
scallions
russet potatoes
MEAT/FISH:
CONDIMENTS:
Frank's RedHot Buffalo Sauce
Hidden Valley Fat Free Ranch
DAIRY:
Kraft Cheddar Fat Free Shredded Cheese
9
MEATBALL SUB
10
MEATBALL SUB

INGREDIENTS
4 keto hot dog buns 1/4 yellow onion, chopped
8oz 93/7 ground turkey 1 egg
1/2 cup marinara sauce 1/4 cup breadcrumbs
1/4 cup parmigiano reggiano 1 tsp salt
1/2 cup FF mozzarella, shredded 1/2 tsp pepper
-- fresh parsley, chopped 1 tsp garlic powder
1 tsp italian seasoning
DIRECTIONS
In a medium bowl, add ground turkey, onion, egg, breadcrumbs, salt, pepper, garlic powder,
and Italian seasoning. Mix until combined. Roll the mixture into 12 small balls, about 1-inch.
Repeat until mixture is all rolled into balls.
Spray bottom of air fryer basket with non-stick cooking spray. Place meatballs in air fryer,
close together but not touching. (Note: Might have to air fry in batches to ensure they cook
evenly.) Spray non-stick cooking spray on meatballs. Air fry at 400 degrees F for 10-12
minutes, flipping meatballs over at the 5 minute mark and continuing to cook.
Preheat oven to 350 degrees F. Lightly grease a baking dish (I used 9x13). Add brioche hot
dog buns, add 3 meatballs to each bun, pour marinara sauce over each sub, sprinkle
parmesan and mozzarella on top.
Bake in oven for 12-17 minutes, until buns are toasted and cheese is melted. When done,
garnish with fresh parsley. Enjoy!
NOTES
This dish is best with fresh or frozen meatballs.
Depending on the size of the meatballs, you can fit 3-4 meatballs in each bun.
Air fryers and ovens are different, so stay close by and monitor the the progress.
No air fryer? Bake meatballs on 375 degrees F for 18-20 minutes.
MACROS PER SERVING

11
MEATBALL SUB
PRODUCE:
yellow onion
fresh parsley
MEAT/FISH:
93/7 ground turkey
GRAINS:
Keto Hot Dog Buns
Market Pantry Plain Bread Crumbs
DAIRY:
Trader Joe's Parmigiano Reggiano
Kraft Fat Free Mozzarella Shredded Cheese
OTHER:
Good & Gather Marinara Sauce
egg
12
BIG MAC
SLIDERS
13
BIG MAC SLIDERS

INGREDIENTS
BIG MAC SAUCE: BURGER PATTY: REMAINING:
1/2 cup light mayo 2 lb 96/4 ground beef 12 slider buns
1/4 cup nsa ketchup 4 RF cheddar slices 1 tbsp light butter, melted
2 tbsp sweet relish 2 tsp salt - sesame seeds
1 tsp garlic powder 1 tsp pepper - lettuce, shredded
1/2 tsp onion powder 1 tsp garlic powder 1/4 yellow onion, diced
1 tsp white vinegar 1 tsp onion powder - dill pickles
DIRECTIONS
To make the Big Mac sauce, combine light mayo, no sugar added ketchup, sweet relish, garlic
powder, onion powder, and white vinegar in a bowl and mix well to combine. Set aside.
Preheat oven to 350ºF. Grease a baking dish or sheet (I used 13" x 18") with cooking spray and
set aside.
In a medium bowl, combine the ground beef with salt, pepper, garlic powder, and onion
powder.
Press the seasoned ground beef into the bottom of baking dish into a rectangle. (Note: leaner
ground beef shrinks less).
Bake in oven for about 10-15 minutes, until the beef is cooked through. (Note: It will shrink on
the baking dish and there will also be grease around the large beef patty. Use paper towel to
soak up the grease.)
After the patty is cooked through, place cheese slices on patty and put in oven for about 2-3
minutes until cheese melts. Remove and set aside.
Spread Big Mac sauce onto each slider top. Set aside.
Place bottom half of slider buns on a baking sheet, place cooked patty with melted cheese on
top, sprinkle shredded lettuce, diced onions, pickles, then the top half of buns.
(Optional): Brush melted butter over the top buns then sprinkle sesame seeds.
Bake in over for about 2-3 minutes until buns are toasted. Slice and enjoy!
MACROS PER SERVING

14
BIG MAC SLIDERS
PRODUCE:
lettuce
yellow onion
MEAT/FISH:
96/4 ground beef
GRAINS:
Kroger Enriched Dinner Rolls
CONDIMENTS:
Best Foods Light Mayonnaise
Heinz No Sugar Added Ketchup
Vlasic Sweet Relish
Heinz Hamburger Dill Pickle Chips
DAIRY:
Sargento Reduced Fat Cheddar Cheese Slices
I Can't Believe It's Not Butter Light Butter
OTHER:
Heinz White Vinegar
McCormick Sesame Seeds
15
BURGER
BOWL
16
BURGER BOWL

592g russet potatoes To make fries: Place the potato on its side and cut a thin slice
1lb 96/4 ground beef off the edge to serve as a flat base. Flip the potato cut side
1 cup FF cheddar cheese down and cut thin slices, making the width you'd like for your
1/2 lettuce, shredded
french fries. For crispier fries: place the cut potatoes in a bowl
1/4 yellow onion, diced
with ice and water for 30 minutes. Remove the potatoes and
12 hamburger dill
dry completely with a towel.
pickles, diced
1 tsp salt, pepper Spray the bottom of air fryer with non-stick spray, place
1 tsp garlic powder potatoes in basket then spray non-stick on potatoes. Air fry
potatoes on 400 degrees F for 12-20 minutes, shaking the
BURGER SAUCE: fries after 8 minutes. Season with salt.
1/2 cup light mayo In a bowl, add light mayo, no sugar added ketchup, sweet
1/4 cup nsa ketchup relish, garlic powder, onion powder, and white vinegar in a
2 tbsp sweet relish bowl and mix well to combine. Set aside.
1 tsp garlic powder In a pan on medium-high heat, add ground beef and break the
1/2 tsp onion powder meat up into crumbles as it cooks, stirring everything up as
1 tsp white vinegar needed until no pink remains and the meat is fully cooked.
Usually about 7-10 minutes. Drain the fat off. Season cooked
beef with salt, pepper, and garlic powder. Pour in about 1/4
cup water and let everything simmer, stirring occasionally,
until the water has nearly reduced. Set aside.
Plate the fries then top with ground beef, cheese, lettuce,
onions, pickle, and burger sauce. Enjoy!
NOTES
For less carbs, substitute fries with romaine lettuce to make a burger salad.
Burger sauce is not included in macros.
Macros for entire bowl of burger sauce: ~350 calories | 18g C | 28g F | 1g P
MACROS PER SERVING

17
BURGER BOWL
PRODUCE:
russet potatoes
lettuce
yellow onion
MEAT/FISH:
96/4 ground beef
DAIRY:
Kraft Fat Free Shredded Cheddar Cheese
OTHER:
Heinz Hamburger Dill Chips
Heinz White Vinegar
CONDIMENTS:
Heinz No Sugar Added Ketchup
Vlasic Sweet Relish
18
CHICKEN AND
BACON
CHIPOTLE
PASTA
19
CHICKEN AND BACON CHIPOTLE PASTA

INGREDIENTS
2 4oz chicken breast, cubed 4 slices turkey bacon, cooked and diced
200g Banza penne pasta 1 1/2 tsp salt
1/2 cup almond milk 1 1/2 tsp pepper
2 tbsp low fat cream cheese 1 1/2 tsp garlic powder
1/4 cup FF mozzarella, shredded 1 tsp paprika
1-2 chipotle peppers 1 tsp onion powder
1 tbsp adobo sauce from can - parsley, for garnish
DIRECTIONS
In a blender, add almond milk, cream cheese, mozzarella, chipotle peppers, adobo sauce, 1/2
tsp salt, 1/2 tsp pepper, and 1/2 garlic powder and blend until sauce-like consistency. (Note: If
you want more sauce, add 1 cup milk instead). Set aside.
Season chicken with salt, pepper, garlic powder, paprika, and onion powder.
In a pan on medium-high heat, add cooking oil of your choice then add chicken pieces. Cook
chicken for 5-8 minutes (depends on how big or thick) without moving it around, then flip and
continue to cook for another 5-8 minutes, or once chicken has reached an internal
temperature of 165 degrees F. Set aside.
Meanwhile, cook penne pasta according to package directions. Set aside when done.
In a saute pan on medium heat, add cooked pasta, cooked chicken, turkey bacon, and
blended sauce mixture. Mix everything until fully combined.
Lower heat and simmer for 3-4 minutes until sauce thickens.
Plate and garnish with parmesan and fresh parsley. Enjoy!
NOTES
Use milk, bacon, or pasta of your choice, however, it will affect the macros provided.
Use less chipotle peppers for less spicy or more for more spicy.
MACROS PER SERVING

20
CHICKEN AND BACON CHIPOTLE PASTA
PRODUCE:
fresh parsley
MEAT/FISH:
Columbus Turkey Bacon
GRAINS:
Banza Penne Pasta
DAIRY:
Kraft Fat Free Shredded Mozzarella
Silk Unsweetened Almond Milk
Philadelphia Low Fat Cream Cheese
CANNED GOODS:
La Costena Chipotle Peppers in Adobo Sauce
21
BUFFALO
CHICKEN
QUESADILLA
22
BUFFALO CHICKEN QUESADILLA
PREPARATION TIME INGREDIENTS

5 minutes 2 4oz chicken breast, shredded
1/2 cup RF shredded cheddar cheese
4 tortillas
COOKING TIME 1/2 cup buffalo sauce
2 hours 5 minutes
1-2 ranch seasoning
1 tsp salt, pepper, and garlic powder
TOTAL TIME 1/2 cup ranch dressing
2 hours 10 minutes
DIRECTIONS
SERVINGS Place chicken breasts in Crockpot on low for 2-4 hours. To
2 save time, use shredded rotisserie chicken.
In a medium bowl, add shredded chicken, ranch seasoning,
buffalo sauce, salt, pepper, and garlic powder. Mix until
combined.
In a pan or skillet on medium heat, place tortilla on pan,
sprinkle cheese on top of entire tortilla, add buffalo chicken
on one half of tortilla, then add another tortilla on top.
Cook for 2 minutes then flip for another 2 minutes on the
other side. Remove from heat and repeat the process for
the remaining tortillas.
Cut each quesadillas into 4 portions.
Serve with fat free or light ranch and enjoy!
ALTERNATIVE FOR RANCH

In a small bowl, add non-fat greek yogurt and ranch
seasoning packet. Mix until combined and serve. (Macros
aren't included for this but it adds more protein).
MACROS PER SERVING

23
BUFFALO CHICKEN QUESADILLA
MEAT/FISH:
GRAINS:
Mission Protein Plant Powered Tortillas
CONDIMENTS:
DAIRY:
Good & Gather Reduced Fat Sharp Cheddar Cheese Shredded
OTHER:
Hidden Valley Ranch Seasoning Packet
24
CRUNCHWRAP
25
CRUNCHWRAP

10 minutes 1lb 96/4 ground beef
4 tbsp nacho cheese
COOKING TIME 8 tbsp non-fat greek yogurt plain
10 minutes
1 taco seasoning packet
2-3 bags Quest loaded taco protein chips
TOTAL TIME 4 low carb burrito tortillas
20 minutes 4 Guerrero zero net carbs tortillas
DIRECTIONS
SERVINGS In a pan on medium-high heat, add ground beef and break
4 the meat up into crumbles as it cooks, stirring everything up
as needed until no pink remains and the meat is fully cooked.
beef with taco seasoning and mix until combined. Pour in
about 1/4 cup water and let everything simmer, stirring
occasionally, until the water has nearly reduced. Set aside.
Place burrito tortilla on a flat surface, spread nacho cheese
onto tortilla in an even layer, top with ground beef, add 7-8
protein chips on top to make a circle like a tostada shell,
spread non-fat greek yogurt in an even layer, top with
shredded lettuce, then place small tortilla on top. Fold the
edges up and over the center. Continue to work your way
around the tortilla, folding as tight as possible.
Heat cooking oil in a large skillet. Place wrap seam-side
down and cook until the underside is golden brown, about 2
minutes. Flip and cook the other side, about 1-2 minutes
longer.
Serve with your favorite hot sauce and enjoy!
MACROS PER SERVING

26
CRUNCHWRAP
PRODUCE:
lettuce
MEAT/FISH:
96/4 ground beef
GRAINS:
Olé Xtreme Large Tortillas
Guerrero Zero Net Carbs Tortillas
DAIRY:
Tostitos Salsa Con Queso
OTHER:
Taco Bell taco seasoning
Quest Loaded Taco Protein Chips
27
CHICKEN
PARMESAN
SANDWICH
28
CHICKEN PARMESAN SANDWICH

INGREDIENTS
2 english muffins, toasted 1 tsp salt
2 4oz chicken breast 1/2 tsp pepper
1/2 cup marinara sauce 1 tsp garlic powder
1/4 cup parmigiano reggiano, shredded 1/2 tsp onion powder
2 mozzarella cheese slice 1 tsp paprika
1/3 cup egg white 1/2 tsp oregano
1 1/3 cup corn flakes, crushed - parsley for garnish
DIRECTIONS
Cut chicken breasts in half so they fit in the english muffins. Season with salt, pepper, garlic
powder, onion powder, paprika, and oregano.
For breading station: Dip chicken in egg whites then coat with crushed corn flakes.
Spray bottom of air fryer with non-stick cooking spray (I used avocado oil spray), place coated
chicken in air fryer, then spray oil on chicken. Air fry on 400 degrees F for 8-10 minutes,
flipping the chicken halfway through or until internal temperature is 165 degrees F. (Note:
Cooking time varies depending on thickness of chicken.)
Once cooked, top with marinara sauce, parmesan, and mozzarella slice. Press cheese slice
onto marinara sauce so they do not fly off in the air fryer. Air fry on 400 degrees F for 2-3
minutes or until cheese melts. Optional: garnish with parsley.
Spread marinara sauce on one side of english muffin, add chicken parmesan patty, then top
with the other half of english muffin.
Enjoy!
NOTES
The amount of corn flakes that stick to chicken varies. For tracking purposes, about 15-20g of
crushed corn flakes stick to chicken.
MACROS PER SERVING

29
CHICKEN PARMESAN SANDWICH
PRODUCE:
parsley
MEAT/FISH:
GRAINS:
Kroger 100% Whole Wheat English Muffins
DAIRY:
Trader Joe's Parmigiano Reggiano
Good & Gather Mozzarella Cheese Slice
OTHER:
Good & Gather Marinara Sauce
egg whites
30
SPICY
CHICKEN
SANDWICH
31
SPICY CHICKEN SANDWICH

10 minutes 2 4oz chicken breast 1 tsp salt
1/4 lettuce, shredded 1 tsp pepper
2 tbsp light mayo 1 tsp garlic powder
COOKING TIME 2 keto buns 1/2 tsp paprika
15 minutes
1 1/3 corn flakes, crushed 1/2 tsp cayenne powder
1/3 cup egg whites 1-2 cups buffalo sauce
TOTAL TIME
25 minutes
DIRECTIONS
Tenderize chicken then cut it in half. Season with salt,
SERVINGS pepper, garlic powder, paprika, and cayenne powder.
2 In one bowl, add egg or egg whites. In a separate bowl, add
crushed corn flakes. Dip chicken in egg then coat in corn
flakes. Repeat for the remaining pieces.
Spray bottom of air fryer with non-stick cooking spray, place
coated chicken in air fryer, then spray oil on chicken. Air fry
on 400 degrees F for 8-10 minutes, flipping the chicken
halfway through or until internal temperature is 165 degrees
F.
In a bowl, add buffalo sauce and coat until fully covered.
Place in air fryer again and cook for 2-3 minutes.
Spread light mayo on buns then top with chicken and lettuce.
Optional: Add swiss cheese or cheese of your choice.
Enjoy!
MACROS PER SERVING

32
SPICY CHICKEN SANDWICH
PRODUCE:
lettuce
MEAT/FISH:
GRAINS:
Oroweat Keto Hamburger Buns
CONDIMENTS:
OTHER:
egg whites
33
PIZZA BAGELS
34
PIZZA BAGELS

2 keto plain bagels If needed, preheat air fryer to 375 degrees F.
1/2 cup pizza sauce Spread pizza sauce on the bagel halves, sprinkle mozzarella,
1/2 cup FF mozzarella add turkey pepperoni, and season with oregano. Add any
16 cheese
additional toppings if desired. (Note: Sprinkling a little
1/2 tsp turkey pepperoni
mozzarella or parmesan on top of pepperoni will keep them
- oregano
from flying off in the air fryer.)
- parsley
Spray bottom of air fryer with non-stick oil. Add pizza bagels
and toast on 375 degrees F for 3-4 minutes or until cheese is
melted.
Remove pizza bagels and allow to cool for for 1 -2 minutes
before eating.
Serve with fat free ranch and enjoy!
ALTERNATIVE FOR RANCH

In a small bowl, add non-fat greek yogurt and ranch
seasoning packet. Mix until combined and serve. (Macros
aren't included for this but it adds more protein).
NOTES
Macros are for one half of a bagel.
MACROS PER SERVING

35
PIZZA BAGELS
PRODUCE:
parsley
MEAT/FISH:
Market Pantry Turkey Pepperoni
GRAINS:
Sola Keto Plain Bagels
CONDIMENTS:
DAIRY:
Kraft Fat Free Shredded Mozzarella Cheese
OTHER:
Good & Gather Pizza Sauce
36
NACHO
FRIES
37
NACHO FRIES

INGREDIENTS
296g russet potatoes, peeled and sliced 1/4 cilantro bunch, chopped
8oz 96/4 ground beef 1-2 tbsp lime juice
1/2 c fat free shredded cheddar - salt to taste
1/2 avocado 1 taco seasoning packet
1/4 red onion, diced 3 tbsp water
1/2 jalapeño, diced (less for less spicy)
DIRECTIONS
In a medium bowl, combine avocado, red onion, cilantro, lime juice, and salt to taste. Set
aside.
To make fries: Place the potato on its side and cut a thin slice off the edge to serve as a flat
base. Flip the potato cut side down and cut thin slices, making the width you'd like for your
french fries. For crispier fries: place the cut potatoes in a bowl with ice and water for 30
minutes. Remove the potatoes and dry completely with a towel.
Spray the bottom of air fryer with non-stick spray, place potatoes in basket then spray non-
stick oil on potatoes. Air fry potatoes on 400 degrees F for 12-20 minutes, shaking the fries
after 8 minutes.
In a pan on medium-high heat, add ground beef and break the meat up into crumbles as it
cooks, stirring everything up as needed until no pink remains and the meat is fully cooked.
Usually about 7-10 minutes. If using beef, drain the fat off. Season cooked beef with taco
seasoning and mix until combined. Pour in water and let everything simmer, stirring
occasionally, until the water has nearly reduced.
Plate the fries, add beef, cheese, and guacamole. Enjoy!
NOTES
Use frozen french fries to save time. This may affect the macros listed.
Use non-fat greek yogurt plain as an alternative for sour cream.
MACROS PER SERVING

38
NACHO FRIES
PRODUCE:
avocado
red onion
jalapeño
cilantro
lime juice
russet potatoes
MEAT/FISH:
93/7 ground beef
DAIRY:
OTHER:
39
CREAMY RED
PEPPER
CHICKEN
40
CREAMY RED PEPPER CHICKEN

10 minutes
2 4oz chicken breast, diced
1 red bell pepper, chopped
COOKING TIME 2-3 garlic cloves
15 minutes 1/2 cup almond milk
2 tbsp RF cream cheese
2 tsp salt
TOTAL TIME
2 tsp pepper
25 minutes
2 tsp garlic powder
1 tsp onion powder
SERVINGS 1 tsp paprika
2 1 tbsp water (this will help soften veggies)
DIRECTIONS
In a pan on medium-high heat, add bell pepper, garlic
cloves, and water and cook until soft then add to a blender.
NOTES Add milk, cream cheese, salt, and onion powder and blend
Macros do not include rice. until fully combined. Set aside.
Optional: Add spinach. Season chicken with salt, pepper, garlic powder, onion
powder, and paprika.
In a large pan on medium-high heat, add chicken and cook
for 5-7 minutes without moving them around. Then flip
pieces over and continue to cook for 7 more minutes, or
once chicken has reached an internal temperature of 165
degrees F. (Note: Cooking time varies according to size and
thickness). Pour red bell pepper mixture over chicken and
bring to a boil then simmer on low heat for 3-5 minutes.
(Optional) Add a handful of spinach.
Serve over steamed rice and top with red pepper flakes for
some heat. Enjoy!
MACROS PER SERVING

41
CREAMY RED PEPPER CHICKEN
PRODUCE:
red bell pepper
garlic
MEAT/FISH:
Kirkland Air Chilled Chicken Breast
GRAINS:
Minute Instant Jasmine Rice
DAIRY:
Philadelphia Reduced Fat Cream Cheese
42
HONEY CHILI
LIME SALMON
43
HONEY CHILI LIME SALMON

10 minutes
2 4oz salmon fillets
1/2 avocado
COOKING TIME 1-2 tbsp honey
15 minutes 1 tbsp chili lime seasoning
TOTAL TIME
25 minutes
DIRECTIONS
Cook rice according to package directions. Set aside.
SERVINGS Season salmon fillets with chili lime seasoning.
2
In a pan on medium-high heat, add salmon and cook for 6-8
minutes, or until bottom half of the fish looks opaque. Flip
and cook 4-6 minutes longer or until the entirety of the fish
is cooked thoroughly.
NOTES Serve over rice and top with sliced avocado, or veggies of
Macros do not include rice. your choice.
Drizzle honey over salmon and enjoy!
OPTIONAL TOPPINGS
red pepper flakes cilantro
cucumber seaweed snacks
broccoli sriracha mayo
carrots edamame
MACROS PER SERVING

44
HONEY CHILI LIME SALMON
PRODUCE:
avocado
MEAT/FISH:
salmon fillets
CONDIMENTS:
OTHER:
Trader Joe's Chili Lime Seasoning
Red Pepper Flakes
45
SAUSAGE
MCGRIDDLE
46
SAUSAGE MCGRIDDLE

6 minutes 112g turkey sausage roll
1 serving Kodiak flapjack mix
1-2 tbsp sugar free maple syrup
COOKING TIME
7 minutes
DIRECTIONS
Two ways to make sausage patty: Form sausage into a ball
TOTAL TIME
13 minutes or into a patty.
Prepare Kodiak mix according to package directions.
In a pan on medium-high heat, add oil of your choice then
SERVINGS sausage. If made into a ball, place on pan then flatten into a
2
patty with spatula. Cook sausage for 3-5 minutes, flipping
halfway through.
In a pan or griddle on medium heat, cook pancakes about 3
inches wide for 2-3 minutes then flip and cook for another 1-
2 minutes. While cooking on one side, add sugar free syrup
on pancakes before flipping over to cook other side.
Plate one pancake as the bottom bun, add sausage patty,
then top with the other pancake bun.
Enjoy!
NOTES
Macros will differ based on how you prepare pancake
mixture.
For more protein, add an egg white patty.
I used a cookie cutter to shape eggs into a perfect circle.
MACROS PER SERVING

47
SAUSAGE MCGRIDDLE
MEAT/FISH:
Good & Gather Turkey Sausage roll
GRAINS:
Kodiak Buttermilk Power Cakes Mix
CONDIMENTS:
Maple Grove Farms Sugar Free Maple Flavor Syrup
48
SAUSAGE EGG
MCMUFFIN
49
SAUSAGE EGG MCMUFFIN

5 minutes 112g turkey sausage roll
2 light multi-grain english muffins
2 reduced fat cheddar slice
COOKING TIME 2 eggs
5 minutes
200g egg whites
- salt and pepper to taste
TOTAL TIME
10 minutes
DIRECTIONS
Toast english muffins until desired crispiness. Set aside.
SERVINGS Roll turkey sausage into two balls. Set aside.
2 In a pan on medium-high heat, add a little oil of your choice
and add turkey sausage balls. Flatten balls into patties with a
spatula. Cook sausage for 3-5 minutes, flipping halfway
through. Top with cheese slice and cook until it melts, about
1-3 minutes. Set aside.
In the same pan, cook eggs to your preference and season.
Set aside.
Plate english muffins, top with sausage patty, and eggs.
Optional: Use sriracha mayo or hot sauce of your choice.
Enjoy!
NOTES
I used a cookie cutter to shape the eggs into a circle.
Macros for 1 serving include: 1 egg to 100g of egg whites.
MACROS PER SERVING

50
SAUSAGE EGG MCMUFFIN
MEAT/FISH:
Good & Gather Turkey Sausage roll
GRAINS:
Thomas Light Multi Grain English Muffin
DAIRY:
Good & Gather Reduced Fat Sharp Cheddar Cheese Slice
OTHER:
eggs and egg whites
51
CHICKEN AND
EGG WHITE
SANDWICH
52
CHICKEN AND EGG WHITE SANDWICH

INGREDIENTS
2 light multi-grain english muffins FOR HONEY ROASTED BBQ SAUCE:
1 4oz chicken breast 1/4 cup light mayo
3/4 cup egg whites 1 tbsp nsa bbq sauce
2 reduced fat cheddar cheese slices 1 tbsp yellow mustard
- salt and pepper to taste 1 tsp honey
1 tsp garlic powder 1/2 tsp garlic powder
1 tsp paprika
DIRECTIONS
In a small bowl, combine light mayo, nsa bbq sauce, yellow mustard, honey, and garlic
powder and mix until fully combined. Set aside.
Cut chicken breast into two pieces and season with salt, pepper, garlic powder, and paprika.
Set aside.
In a pan on medium-high heat, add cooking oil of your choice then add chicken. Cook chicken
for 5-8 minutes (depends on how big or thick) without moving it around, then flip and continue
to cook for another 5-8 minutes, or once chicken has reached an internal temperature of 165
degrees F. Set aside.
In a pan on medium-high heat, add egg whites and cook until preferred doneness and season
with salt and pepper. When eggs are about to be done, add swiss cheese on top and cook
until it melts, usually about 2-3 minutes. Set aside.
Assemble sandwich by spreading honey roasted bbq sauce on english muffins, chicken, and
egg white with swiss cheese. Enjoy!
NOTES
Macros do not include honey roasted bbq sauce.
Macros of entire bowl of honey roasted bbq sauce: 171 calories | 12g C | 14g F | 1g P
MACROS PER SERVING

53
CHICKEN AND EGG WHITE SANDWICH
MEAT/FISH:
GRAINS:
Thomas Light Multi Grain English Muffin
CONDIMENTS:
Ray's No Sugar Added Original Barbecue Sauce
Market Pantry Yellow Mustard
DAIRY:
OTHER:
egg whites
54
TACO PASTA
55
TACO PASTA

INGREDIENTS
8oz 96/4 ground beef 1 taco seasoning packet
200g Banza Rotini pasta 1/2 cup fat free cheddar cheese
1 cup traditional pasta sauce 1 bunch green onions, chopped
1 red bell pepper, diced - parsley, for garnish
DIRECTIONS
Cook pasta according to package directions. Set aside.
In a large pan on medium-high heat, add cooking oil of your choice then add choice of
ground meat. Break the meat up into crumbles as it cooks, stirring everything up as needed
until no pink remains and the meat is fully cooked. Usually about 7-10 minutes. Drain the fat
off. Season cooked ground beef with taco seasoning and mix until combined. Add in about
1/4 cup water and let everything simmer, stirring occasionally, until the water has nearly
reduced. Set aside.
In the same pan, add cooked pasta, pasta sauce, red bell peppers, and green onions. Mix
until fully combined.
Reduce heat on low, sprinkle fat free cheddar cheese on top of pasta, and cover for about
2-3 minutes, until cheese melts.
Garnish with fresh parsley and enjoy!
MACROS PER SERVING

56
TACO PASTA
PRODUCE:
red bell pepper
green onions
fresh parsley
MEAT/FISH:
96/4 ground beef
GRAINS:
Banza Rotini Pasta
DAIRY:
OTHER:
taco seasoning packet
Good & Gather Traditional Pasta Sauce
57
BBQ CHICKEN
GRILLED CHEESE
58
BBQ CHICKEN GRILLED CHEESE

5 minutes 2 hours 8 minutes 2 hours 13 minutes 2
8oz chicken breast, Place chicken breasts in Crockpot on low for 2-4 hours and
shredded season with salt, pepper, garlic powder, onion powder, and
4 slices cracked wheat paprika. To save time, use shredded rotisserie chicken.
sourdough bread
When chicken is cooked thoroughly, shred chicken then add
1 tsp salt
worcestershire sauce and nsa bbq sauce. Mix until combined.
1 tsp pepper
If using rotisserie chicken, add chicken to a medium bowl then
1 tsp garlic powder
1 tsp onion powder add both sauces and mix until combined.
1 tsp paprika Brush one side of each bread with garlic butter.
1 tbsp worcestershire sauce In a pan on medium heat, add red onions and cook for about
1-2 cups nsa bbq sauce 2-3 minutes then add garlic and cook until fragrant. Add
4 pepper jack cheese chicken mixture to pan and mix until fully combined with
1/4 red onion onions and garlic.
3 garlic cloves, minced On the first piece of bread, add a slice of pepper jack cheese
FOR GARLIC BUTTER: on the side you didn't spread garlic butter on, add bbq
3 tbsp light butter, melted chicken mixture, then another slice of pepper jack cheese on
1 tsp garlic powder top. Place a second piece of bread on top, garlic butter side
1 tsp parsley, minced up.
Cook on warm skillet for about 3-5 minutes on each side or
until golden brown. Also works on a panini press.
Enjoy!
NOTES
Macros will differ based on ingredients you use.
Garlic butter are included in macros.
MACROS PER SERVING

59
BBQ CHICKEN GRILLED CHEESE
PRODUCE:
red onion
garlic cloves
fresh parsley
MEAT/FISH:
GRAINS:
Cracked Wheat Sourdough Bread
CONDIMENTS:
worcestershire sauce
DAIRY:
Sargento Pepper Jack Cheese slice
I Can't Believe It's Not Butter Light Butter
60
CHALUPA
61
CHALUPA

5 minutes 1lb 96/4 ground beef
4 pita bread
1 taco bell seasoning
COOKING TIME 1/2 cup non-fat greek yogurt plain
20 minutes
1 cup reduced fat mexican blend
TOTAL TIME
25 minutes
DIRECTIONS
In a pan on medium-high heat, add ground beef and break
SERVINGS
the meat up into crumbles as it cooks, stirring everything up
4
as needed until no pink remains and the meat is fully cooked.
beef with taco seasoning and mix until combined. Pour in
about 1/4 cup water and let everything simmer, stirring
occasionally, until the water has nearly reduced. Set aside.
Using an air fryer: Fill pita bread with ground beef and fold in
half, like a quesadilla. Press them tightly closed so they don't
fly open in the air fryer. Air fry on 400 degrees Fahrenheit for
2-3 minutes or until browned. Then add in greek yogurt,
shredded lettuce, and cheese. Serve with your favorite hot
sauce and enjoy!
On stovetop: Add a little cooking oil of your choice in a skillet
on medium heat. Cook chalupa, flipping halfway, for 2
minutes or until browned. Remove from pan and fill with
ground beef, greek yogurt, lettuce, and cheese. Fold in half
and enjoy!
MACROS PER SERVING

62
CHALUPA
PRODUCE:
lettuce
MEAT/FISH:
96/4 ground beef
GRAINS:
Joseph's Pita Bread
DAIRY:
Good & Gather Reduced Fat Mexican Blend
OTHER:
63
CHICKEN
SANDWICH
WITH CHICK-FIL-A SAUCE
64
CHICKEN SANDWICH

INGREDIENTS CFA SAUCE:

2 keto buns, toasted 1/2 cup light mayo
2 4oz chicken breast 1/4 cup nsa bbq sauce
1/2 cup pickle juice 1 tbsp yellow mustard
8 pickle chips 1 tsp honey
1/3 cup egg white 1 tbsp lemon juice
1 cup corn flakes, crushed
1/2 tsp salt, pepper, garlic powder, onion
powder, paprika, cayenne
DIRECTIONS
Cut chicken breasts in half so they fit in the buns. In a bowl, add chicken breast and pickle
juice and marinate for 30-60 minutes.
Meanwhile, in a bowl, add light mayo, nsa bbq sauce, mustard, honey, lemon juice and mix
until combined. Set aside.
Pat dry then season with salt, pepper, garlic powder, onion powder, and paprika. Optional:
Add cayenne pepper for spicy.
For breading station: Dip chicken in egg or egg whites then coat with crushed corn flakes.
Spray bottom of air fryer with non-stick cooking spray, place coated chicken in air fryer, then
spray oil on chicken. Air fry on 400 degrees F for 8-12 minutes, flipping the chicken halfway
through or until internal temperature is 165 degrees F. (Note: Cooking time varies depending
on thickness of chicken.)
Assemble sandwich by adding chicken patty on top of bottom bun, top with pickles then top
bun. Serve with sauce and enjoy!
NOTES
Macros do not include CFA sauce.
Macros of entire bowl of CFA sauce: 333 calories | 22g C | 28g F | 2g P
For high-protein, low calorie sauce, sub light mayo with non-fat greek yogurt plain.
MACROS PER SERVING

65
CHICKEN SANDWICH
PRODUCE:
lemon juice
MEAT/FISH:
GRAINS:
Oroweat Keto Hamburger Buns
CONDIMENTS:
Market Pantry Yellow Mustard
DAIRY:
OTHER:
Heinz Hamburger Dill Chips
egg whites
66
FAJITA BURRITO
67
FAJITA BURRITO

INGREDIENTS CILANTRO LIME SAUCE:

2 low carb tortillas 1/2 red onion, diced 1/2 cup NF greek yogurt
2 4oz chicken breast 1/4 cup NF plain greek yogurt 1/4 cilantro, bunch
1 red bell pepper, diced 1/2 cup RF mexican blend 1 tbsp lime juice
1 green bell pepper, diced 1 fajita seasoning mix 1/4 tsp salt
DIRECTIONS
In a blender, add greek yogurt, cilantro, lime juice, and salt then blend until combined. Set
aside.
Cut chicken into bite-sized pieces then season with fajita seasoning.
In a large pan on medium-high heat, add chicken and cook for 5-7 minutes (depends on how
big or thick) without moving them around. Then flip pieces over and continue to cook for 7
more minutes, or once chicken has reached an internal temperature of 165 degrees F. Set
aside.
In the same large pan, add red bell pepper, green bell pepper, and red onion. Mix and cook
for about 2-3 minutes then add cooked chicken, greek yogurt, and cheese. Mix again until fully
combined.
On a warm tortilla, add fajita chicken mixture and roll tightly into a burrito. Place burrito on a
warm skillet for about 2-3 minutes on each side or until browned.
Serve with cilantro lime sauce or favorite hot sauce.
Enjoy!
NOTES
Macros does not include cilantro lime sauce.
MACROS PER SERVING

68
FAJITA BURRITO
PRODUCE:
red bell pepper
green bell pepper
red onion
cilantro
lime
MEAT/FISH:
GRAINS:
DAIRY:
Good & Gather Reduced Fat Mexican Blend Shredded Cheese
OTHER:
fajita seasoning mix
69
CHIPOTLE
CHICKEN
BURRITO
70
CHIPOTLE CHICKEN BURRITO

INGREDIENTS CHIPOTLE SAUCE:

2 4oz chicken breasts, diced 1/2 cup NF greek yogurt
2 low carb tortillas 1-2 chipotle peppers (less for less spicy)
1/4 lettuce, chopped 1-2 tbsp adobo sauce
1/2 red onion, half-moon slices 1 tsp garlic powder
1/2 cup RF mexican blend cheese 1 tbsp lime juice
1 tsp salt, pepper, garlic powder, 1 tsp honey
onion powder, paprika
DIRECTIONS
In a blender, add greek yogurt, chipotle peppers, adobo sauce, garlic powder, lime juice, and
honey. Mix until fully combined. Set aside.
Season chicken with salt, pepper, garlic powder, onion powder, and paprika.
In a large pan on medium-high heat, add chicken and cook for 5-7 minutes without moving
them around. Then flip pieces over and continue to cook for 7 more minutes, or once chicken
has reached an internal temperature of 165 degrees F. (Note: Cooking time varies according to
size and thickness). Set aside.
On a warm tortilla, add chicken, chipotle sauce, cheese, lettuce, and red onion then roll tightly
into a burrito. Place burrito on a warm skillet for about 2-3 minutes on each side or until
browned.
Enjoy!
NOTES
Macros do not include chipotle sauce.
Macros for the entire bowl of chipotle sauce: ~93 calories | 12g C | 0g F | 11g P
MACROS PER SERVING

71
CHIPOTLE CHICKEN BURRITO
PRODUCE:
lettuce
red onion
lime
MEAT/FISH:
GRAINS:
DAIRY:
Good & Gather Reduced Fat Mexican Blend Shredded Cheese
OTHER:
La Costeña Chipotle Peppers in Adobo Sauce
72
CREAMY
BEEF PASTA
73
CREAMY BEEF PASTA

INGREDIENTS
8oz 96/4 ground beef 1/4 cup FF mozzarella, shredded
200g Banza shells pasta 1 1/2 tsp salt
1 red bell pepper, chopped 1 1/2 tsp pepper
1 roma tomato, diced 1 1/2 tsp garlic powder
2 tbsp reduced fat cream cheese 1 1/2 tsp onion powder
1/2 cup unsweetened almond milk 1 1/2 tsp italian seasoning
3-4 garlic cloves 1/2 tsp paprika
1 tbsp water - parsley, for garnish
DIRECTIONS
Cook pasta according to package directions. Set aside.
In a pan on medium-high heat, add red bell pepper, tomato, garlic cloves, and water and cook
until soft (about 3-5 minutes) then add to a blender. Add almond milk, cream cheese,
mozzarella, salt, pepper, garlic powder, onion powder, Italian seasoning, and blend until fully
combined. Set aside.
In a large pan on medium-high heat, add cooking oil of your choice then add choice of ground
meat. Break the meat up into crumbles as it cooks, stirring everything up as needed until no
pink remains and the meat is fully cooked. Usually about 7-10 minutes. Drain the fat off.
Season cooked ground beef with 1 tsp of salt, pepper, garlic powder, onion powder, and
Italian seasoning and mix until combined.
In the same pan, add cooked pasta, pour red bell pepper mixture, and mix until fully
combined. Reduce heat on low and simmer for 3-5 minutes.
Garnish with fresh parsley and enjoy!
MACROS PER SERVING

74
CREAMY BEEF PASTA
PRODUCE:
red bell pepper
roma tomato
garlic cloves
MEAT/FISH:
96/4 ground beef
GRAINS:
Banza Shells Pasta
DAIRY:
Kraft Fat Free Shredded Mozzarella
Philadelphia Reduced Fat Cream Cheese
75

Grubmother's Greatest Hits

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GRUBMOTHER'S

HELLO THERE! I'M ROBIN ACIERTO.

honey pepper chicken mac and cheese........................................01

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INGREDIENTS CREAMY AVOCADO SAUCE:

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INGREDIENTS 1 tsp salt

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ALTERNATIVE FOR RANCH

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ALTERNATIVE FOR RANCH

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INGREDIENTS CFA SAUCE:

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INGREDIENTS CILANTRO LIME SAUCE:

MACROS PER SERVING

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INGREDIENTS CHIPOTLE SAUCE:

MACROS PER SERVING

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