GymClass High Protein Guide

Protein Simplified
Your guide to
eating enough
protein daily
Table Of Contents/ Tips & Ideas
Tips
How to reach your protein goal each day.........................................................3
Quick hack to quickly evaluate your protein choices ........................4
Protein Ideas
10 on-the-go protein snacks...............................................................4
My favorite high protein/low calorie snacks....................................5
High protein foods - 4 oz portions .................................6
Plant based high protein foods 4 oz portions ..............7
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1
Table Of Contents/ High Protein Recipes
Breakfast
Berry Smoothie..........................................................9
Cottage Cheese Bowl.................................................10
Greek Yogurt Bowl.....................................................11
Ground Turkey and Egg Skillet..........................12
Hearty Sausage and Eggs Scramble........................13
High Protein Overnight Oats..............................14
Mushroom and Spinach Scramble...........................15
Protein Pancakes......................................................16
Steak and Eggs...........................................................17
Super Savory Omelette.............................................18
Lunch
Cobb Salad...............................................................19
Egg Salad with Bell Pepper....................................20
Hearty Pesto Chicken Salad..................................21
Mediterranean Salad with Ground Beef..............22
Organic Chicken Salad and Avocado...............23
Shrimp and Avocado Salad...............................24
Sliced Chicken with Veggies and Hummus.........25
Smoked Salmon Salad.............................................26
Tuna Salad Lettuce Wrap.......................................27
Turkey Patty with Egg............................................28
Dinner
Asian Sesame Kabobs.............................................29
Baked Salmon and Asparagus...............................30
Balsamic Chicken....................................................31
Cashew Chicken......................................................32
Chicken Sheet Pan Dinner.....................................33
Fajita Skillet.........................................,....................34
Pesto Chicken and Green Beans......................35
Shrimp Sheet Pan Dinner.................................36
Steak Stir Fry............................................................37
Turkey Chili..............................................................38
2
How to reach your protein
goal each day
Build your meals around protein. Aim to get 20-30g at

each meal and then eat the rest at snack time.
When building your meals, choose your protein first then

veggies, a healthy fat source then carbs. This ensures that
you are prioritizing protein.
Pro tip: Log it all your food into My Fitness Pal (or a similar
app) at the beginning of the day - or even days before,
that way you can easily see if you need to make
adjustments to hit your daily target.
3
Quick hack to quickly evaluate
your protein choices
Are you finding it difficult to hit your protein goals each day bc you’re not sure
what to eat?
Try this to evaluate whether a food has a “good ratio” of protein to calories.
*Good ratio = high ratio of protein to calories.
This is especially helpful when you are eating higher protein & lower calories
(fat loss phase)
1. Pick a food, get the protein grams & calories

2. Add a zero to the protein number & compare to calories
3. If protein is equal or greater than calories 👍. If protein is less than calories 👎
Example:
Peanut butter
1. 4 grams protein, 95 calories
2. 40/95
3. 👎
Greek yogurt
1. 25 protein, 150 calories
2. 250/150
3. 👍
Cottage cheese
1. 26 protein, 200 calories
2. 260/200
3. 👍
4
10 easy, on-the-go protein snacks
Protein Bars Hard-Boiled Eggs

Protein: 10-20g per bar Protein: 6g per egg
Calories: 150-250 (varies by Calories: 70
brand)
Cottage Cheese
Greek Yogurt (single-serve cups)
(single-serve cups) Protein: 14g per 4 oz cup
Protein: 10-15g per cup Calories: 80-100
Calories: 100-150
Edamame
String Cheese (steamed and seasoned)
Protein: 7g per stick Protein: 8g per ½ cup
Calories: 80 Calories: 90
Nuts Tuna Packets (in water)

(Almonds, Cashews, or Mixed Protein: 20g per 3 oz packet
Nuts) Calories: 90
Protein: 6g per 1 oz
Calories: 160 Hummus with Pre-cut Veggies
Protein: 4g per ¼ cup of
Jerky hummus
(Beef, Turkey, or Chicken) Calories: 70 (hummus)
Protein: 10-15g per serving + 25 (1 cup assorted veggies)
Calories: 70-100
5
My favorite high protein/low
calorie snacks
Greek Yogurt and Berries:A serving of Turkey Roll-Ups: Slices of lean turkey
Greek yogurt topped with fresh berries breast rolled up with a slice of avocado
for a sweet and satisfying treat. and a few spinach leaves.
Protein: 15-20g (depending on the Protein: 10-12g (3 slices of lean turkey
brand and portion size) breast)
Calories: 150-200 Calories: 100-120
Tuna and Celery Sticks: Tuna mixed Edamame: A cup of steamed edamame
with a bit of Greek yogurt and spices, sprinkled with sea salt.
served with celery sticks for crunch. Protein: 8g (1 cup)
Protein: 15-20g (1 can of tuna) Calories: 120
Calories: 100-150
Hummus and Red Pepper Strips: A
Protein Smoothie: A smoothie made serving of hummus with sliced red bell
with a scoop of protein powder, pepper strips for dipping.
almond milk, and a handful of spinach Protein: 6-8g (2 tbsp hummus)
or frozen berries. Calories: 100-120
Protein: 15-25g (depending on
protein powder) Chickpeas and Cucumber Slices:
Calories: 150-200 Roasted chickpeas paired with
cucumber slices for a refreshing crunch.
Cottage Cheese and Pineapple: A cup Protein: 6-7g (1/2 cup roasted
of low-fat cottage cheese with chickpeas)
pineapple chunks for a tropical flavor. Calories: 120-140
Protein: 14g (1 cup low-fat cottage
cheese) Almonds and Apple Slices: A small
Calories: 150-180 handful of almonds with thinly sliced
apple for a sweet and savory combo.
Hard-Boiled Eggs and Cherry Protein: 6g (1/4 cup almonds)
Tomatoes: Two hard-boiled eggs with Calories: 160
a handful of cherry tomatoes.
Protein: 12g (2 large eggs)
Calories: 140
6
High protein foods
4 oz portions
Bison (lean, cooked) Cod (cooked)

Protein: 38g Protein: 26.4g
Carbs: 0g Carbs: 0g
Fat: 8g Fat: 0.8g
Chicken Breast (skinless, cooked) Shrimp (cooked)
Protein: 34.8g Protein: 26g
Carbs: 0g Carbs: 0g
Fat: 4g Fat: 1.2g
Turkey Breast (skinless, cooked) Egg Whites (cooked)
Carbs: 0g Carbs: 0.8g
Fat: 4g Fat: 0g
Tuna (canned in water) Greek Yogurt (non-fat, plain)
Carbs: 0g Carbs: 4g
Fat: 1.2g Fat: 0g
Tilapia (cooked) Cottage Cheese (low-fat)
Protein: 29.6g Protein: 11.2g
Fat: 3.2g Fat: 0.8g
7
Plant based high protein foods
4 oz portions
Seitan Chickpeas (cooked)

Fat: 0.8g Fat: 2.2g
Tempeh Black Beans (cooked)
Carbs: 12g Carbs: 20g
Fat: 10g Fat: 0.5g
Edamame (cooked) Green Peas (cooked)
Fat: 5g Fat: 0.2g
Tofu (firm) Quinoa (cooked)
Carbs: 2.4g Carbs: 19.7g
Fat: 5.6g Fat: 1.8g
Lentils (cooked) Spinach (cooked)
Carbs: 17.4g Carbs: 4.2g
Fat: 0.4g Fat: 0.5g
8
High Protein
Recipes
LOOKING FOR HIGH

PROTEIN, LOW CARB MEALS
THAT ARE EASY TO MAKE,
HAVE ONLY HEALTHY
INGREDIENTS, AND ARE
NUTRIENT DENSE. LOOK NO
FURTHER!
High Protein
Breakfast
START YOUR DAY RIGHT

Berry Smoothie
SERVINGS: 1 PREPPING TIME: 2 MIN COOKING TIME: 0 MIN
INGREDIENTS DIRECTIONS
1/2 cup (68g) frozen 1. Blend all together and enjoy!
mixed berries
1 tbsp (10g) hemp hearts
2 scoops (30g) vanilla
protein powder
1/2 cup (120g)
unsweetened almond
milk
Handful baby spinch
NUTRITION INFO
Calories: 357, Carbohydrate: 16 grams, Protein: 44 grams, Fat: 12 grams
9
Cottage Cheese Bowl
1.25 cup (283g) 2% 1. Top cottage cheese with hemp hearts,
cottage cheese sliced cucumber, and dill/chives.
1/2 cucumber, sliced
1/2 tsp (0.5g) dill and/or
chives (optional)
NUTRITION INFO
Calories: 360, Carbohydrate: 16 grams Protein: 37 grams, Fat: 16 grams
10
Greek Yogurt Bowl
1 cup (125g) Greek Yogurt 1. Top Greek yogurt with mixed berries and
(whole milk) pumpkin seeds.
1/4 cup (34g) mixed berries
1 tbsp (10g) pumpkin seeds
or sunflower seeds
(Option to serve with two
hard boiled eggs for an
additional 13 grams of
protein).
NUTRITION INFO
11
Ground Turkey and
Egg Skillet
8 oz (228g) ground turkey 1. Warm avocado oil in a skillet over
1/4 cup (64g) pico de gallo medium heat.
4 eggs 2. Add ground turkey and cook
approximately 5 minutes, mixing
1 tbsp (14g) avocado oil
occasionally.
1 tsp (2g) garlic salt
3. Drain extra liquid.
Black pepper to taste
4. Mix in pico de gallo, garlic salt, and black
2 handfuls arugula pepper. Crack eggs over the mixture.
1/4 small red onion Cook for approximately 3 minutes until
egg whites and turkey are cooked
through.
5. Top with red onion and arugula when
removed from heat.
NUTRITION INFO
12
Hearty Sausage
and Eggs Scramble
1 organic chicken sausage 1. Warm avocado oil in a skillet over
link, sliced 1/4 inch thick medium heat.
2 eggs 2. Add sliced sausage, broccoli, onion, and
garlic to the skillet and cook for 5 minutes
1/2 tbsp (7g) avocado oil
stirring occasionally.
1/2 cup (45g) chopped
3. Whisk eggs in a bowl then add to skillet
broccoli florets
along with salt and pepper.
1/4 small onion, chopped 4. Stir until eggs are cooked through.
small 5. Remove from heat and serve warm.
1 clove garlic, minced
Sea salt and black pepper
to taste
NUTRITION INFO
13
High Protein
Overnight Oats
1/2 cup (40g) dry old 1. Stir together oats, protein powder,
fashioned oats almond milk, chia seeds, vanilla extract,
2 scoops (30g) vanilla and cinnamon.
2. Refrigerate oat mixture in mason jar or
protein powder
small container overnight.
2/3 cup (160g)
3. Top with berries and pumpkin seeds.
unsweetened almond milk
(or milk of choice)
1/2 tbsp (5g) chia seeds
1/2 tsp (2g) vanilla extract
1/4 tsp (1g) cinnamon
1/2 tbsp (5g) pumpkin
seeds
1/8 cup (15g) raspberries or
blackberries
NUTRITION INFO
14
Mushroom and
Spinach Scramble
1 tsp (4.5g) avocado oil 1. Warm avocado oil over medium heat in a
2 egg whites and 2 whole medium skillet.
eggs 2. Whisk together eggs and goat cheese.
3. Add mushrooms, garlic salt, and pepper
1/4 cup (24g) mushrooms,
to the skillet and cook for 1-2 minutes.
sliced
4. Add egg mixture to the skillet and mix
1/2 cup (11g) baby spinach
with a spatula until eggs are cooked
Dash of garlic salt through.
Dash of pepper 5. Right before removing from heat, fold
1 oz (28g) goat cheese spinach into scrambled eggs.
1 slice Ezekiel toast (option 6. Serve with one slice of Ezekiel toast.
to omit toast and serve
with 1/2 small avocado for
lower carb)
NUTRITION INFO
15
Protein Pancakes
2/3 cup (80g) almond 1. Mix all dry ingredients together.
flour 2. Whisk together eggs and almond milk.
2 tbsp (20g) tapicoa flour 3. Stir egg mixture, and almond butter
into dry ingredient mixture until
2 tbsp (20g) protein
smooth.
powder
4. Heat 1/2 tbsp butter or oil in a medium
1/8 tsp (1g) baking soda
skillet over meduim heat.
1/8 tsp (1g) salt 5. Scoop 1/6 of batter onto the skillet for
1/8 tsp (1g) ground one pancake, you will likely be able to
cinnamon fit 2-3 pancakes on the skillet.
2 tbsp (32g) almond 6. Cook until edges become firm and
butter you can easily flip the pancake.
1/3 cup (80g) 7. Cook for another 3-5 minutes on the

opposite side.
unsweetened almond
8. Repeat steps 5-7 with remaining
milk
batter.
2 eggs
9. Option to serve with mixed berries or
1 tbsp (14g) Ghee, grass- spread with almond butter.
fed butter, or avocado oil.
NUTRITION INFO
16
Steak and Eggs
SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 5-10 MIN
1/2 tbsp (7g) avocado oil 1. Marinate 1/4 tbsp avocado oil, tamari,
1/4 tbsp (3.5g) tamari or Worcester sauce, garlic, and pepper with
coconut aminos sliced sirloin steak over night.
2. Warm skillet over medium heat. Add
1/4 tbsp (3.5g) Worcester
steak and marinade mixture to the skillet
sauce
and cook until steak is cooked through,
1 clove garlic, minced
turning steak strips once.
Dash of black pepper 3. In a separate skillet heat 1/2 tbsp
2 eggs avocado oil. Crack eggs into the skilled. All
3 oz (85g) sirloin steak, eggs to cook until egg white is firm.
sliced thin 4. Serve steak and eggs over 1 cup arugula.
2 cups (42g) arugula
NUTRITION INFO
17
Super Savory
Omelette
SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 5 MINUTES
3 large eggs 1. In a bowl, whisk eggs with goat cheese
Salt and pepper to taste until fluffy.
1 tsp (4.5 g) avocado oil 2. In a small skillet heat olive oil.
3. Add to skillet red onions and turkey.
2 tbsp (8 g) red onions,
Cook for 2-3 minutes then remove from
chopped
heat.
Handful of spinach or
4. Add eggs to skillet and cook for 1-2
arugula minutes, or until sides begin to lift from
2 tbsp (28 g) goat cheese the bottom. Flip eggs. Top with cooked
2 sliced of organic turkey, onions mixture and turkey. Cook for an
sliced additional 30 seconds - 1 minute or until
eggs are cooked through.
5. Fold in half, remove from heat, and
enjoy!
NUTRITION INFO
18
High Protein
Lunch
GET THE BOOST YOU NEED.

Cobb Salad
SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 20 - 25 MIN

(TIME TO COOK CHICKEN, BACON, AND EGGS)
2 cups (42g) mixed greens 1. Mix all ingredients together and

1 hard boiled egg, enjoy!
quartered
2 slices cooked bacon,
crumbled
2 oz (56g) cooked chicken
breast, sliced
1 handful cherry tomatoes,
chopped
1/8 small red onion, sliced
1/2 tbsp (7g) olive oil
Lemon juice to taste
Salt and pepper to taste
NUTRITION INFO
19
Egg Salad with Bell
Peppers

(FOR HARD BOILED EGGS)
2 whole eggs, hard boiled and 1. Mix together eggs, avocado oil
chopped mayonaise, red onion, hemp hearts, salt,
2 egg whites, hard boiled and and pepper.
2. Serve with red bell pepper to scoop egg
chopped
salad.
1/2 tbsp (7g) avocado oil
3. Also serve with a side of pumpkin seed
mayonaise
kernels.
1/8 small red onion, diced
1 Red bell pepper, sliced to
scoop up egg salad
2 tbsp (20g) pumpkin seed
kernels (served on the side)
NUTRITION INFO
20
Hearty Pesto Chicken
Salad

(FOR CHICKEN BREAST)
2 cups (42g) mixed greens 1. Mix together pesto sauce with chopped
4 oz (113g) cooked chicken tomatoes and mozzarella.
breast, sliced 2. Combine all other ingredients together
and top with tomato mixture.
1/2 small avocado
Handful cherry tomatoes
2 oz (56g) sliced mozzarella
1 tbsp (15g) pesto sauce
(made with olive oil).
NUTRITION INFO
21
Mediterranean Salad
With Ground Beef

(FOR GROUND BEEF)
1 cup (22g) mixed greens 1. Combine mixed greens, feta cheese,
2 oz (56g) feta cheese red onion, green olives, tomatoes,
1/8 small red onion, sliced cucumbers, and ground beef.
2. Drizzle with olive oil and add salt and
2 tbsp (20g) green olives
pepper to taste.
1/2 medium vine ripe
tomato, sliced
1 small cucumber, sliced
4 oz (113g) cooked ground
beef
NUTRITION INFO
22
Organic Chicken
Salad and Avocado
5 oz (142g) canned organic 1. Drain canned chicken.
chicken 2. Mix together chicken, avocado oil
1/2 tbsp (7g) avocado oil mayonaise, red onion, dill, salt, and
pepper.
mayonaise
3. Fill avocados with chicken mixture.
1/8 small red onion, diced
4. Serve with a side of sliced cucumbers.
1 tsp (1g) dried dill weed
1 small avocado, halved and
pitted
1 small cucumber, sliced
NUTRITION INFO
23
Shrimp and
Avocado Salad
4oz (113g) cooked shrimp 1. Lightly toss together all ingredients and
1 tbsp (10g) sesame seeds enjoy!
1/2 small avocado
2 cups (42g) arugula or rocket
1/2 medium cucumber,
chopped
1/8 small red onion, chopped
1 tbsp (14g) fresh lemon juice
NUTRITION INFO
24
Sliced Chicken with
Veggies and Hummus
5oz (142g) chicken breast, 1. Preheat oven to 450 degrees.
sliced 2. Coat chicken breast in avocado oil, salt, and
1 tbsp (14g) avocado oil pepper.

3. Place chicken breast in a glass baking dish
and cook in the oven for 15-20 minutes
2 tbsp (14g) hummus
(until internal temperature of chicken
1/4 cup (22g) chopped
shows 165 degrees Fahrenheit using a
broccoli cooking thermometer).
1 handful cherry tomatoes 4. Allow chicken to rest for at least 5-10
1/4 cup (22g) organic baby minutes.
carrots 5. Serve all together, dip vegetables in
hummus.
NUTRITION INFO
25
Smoked Salmon
Salad
4 oz (113g) smoked 1. Combine salmon, arugula, cherry
salmon tomatoes, avocado, and hemp hearts
2 cups arugula (42g) or together in a bowl.
2. Mix olive oil, lemon juice, salt, and
rocket
pepper together and drizzle over
1 handful halved cherry
salad.
tomatoes.
1/2 small avocado, diced
1 tbsp (10g) sesame seeds
lemon juice to taste
NUTRITION INFO
26
Tuna Salad Lettuce
Wrap
5 oz (142g) canned tuna 1. Drain and mix canned tuna with
1 tbsp (14g) avocado oil avocado oil mayo, green onion, and
mayo red pepper flakes.
2. Fill lettuce leaves with tuna mixture.
1-2 green onions,
3. Serve with side of mixed nuts.
chopped
Crushed red pepper
flakes
2-4 leaves of bibb or
romaine lettuce
2 tbsp (17g) raw or dry
roasted mixed nuts
NUTRITION INFO
27
Turkey Patty with Egg
4oz (113g) ground turkey 1. Warm avocado oil in a skillet over
patty medium heat.
1 egg over easy 2. Add ground turkey patty to skillet and
cook for 3-4 minutes on one side.
3. Flip patty, and crack egg into the skillet
Dash of paprika
next to the patty.
4. Season egg with paprika, salt, and
1 cup (22g) baby spinach pepper.
1/8 small red onion, sliced 5. Cook for another 1-2 minutes, then flip
1 oz (28g) feta cheese egg.
6. Cook turkey patty until brown all the way
threw and cook egg until desired
consistency.
7. Combine all remaining ingredient and
serve turkey patty and egg over these
ingredients (warm or cooled).
NUTRITION INFO
Calories: 508, Carbohydrate: 4, Protein: 40, Fat: 37
28
High Protein
Dinner
END THE DAY FEELING

GOOD.
Asian Sesame Kabobs

(PLUS TIME TO MARINADE)
12oz (340g) steak tips 1. Mix together coconut aminos, avocado
2 bell peppers, color of choice, oil, sesame oil, garlic, ginger, onion
cut into squares powder, and salt.
2. Pour most of the coconut amino mixture
1 small yellow onion, cut into
over steak tips in a bowl in refrigerate for
squares
at least 30 minutes (or overnight). Save a
1/2 cup (144g) coconut aminos
small amount to pour over the skewers
or tamari after cooking.
3 tbsp (40g) avocado oil 3. Let grilling skewers soak in water for 5
1 tbsp (14) sesame oil minutes before preparing kabobs.
2 cloves garlic, minced (or 1 tsp 4. Heat grill to medium heat.
garlic powder) 5. Add steak and vegetables to the skewers,
alternating between each.
1 tbsp (6 g) ginger, minced (or 1
6. Place on grill and cook for approximately
tsp ground ginger)
10 minutes (or until steak is desired
1 tsp (2g) onion powder
texture), turning over once.
Dash of salt 7. Once removing from the grill pour over
Grilling skewers. remaining marinade.
NUTRITION INFO
29
Baked Salmon and
Asparagus
1 large bundle asparagus, 1. Preheat oven to 425 degrees Fahrenheit.
ends removed 2. Mix together avocado oil, lemon juice,
2, 5 oz (142g) wild caught rosemary, garlic, salt, and pepper.
3. In a glass baking dish, coat the salmon
salmon filet, skin on
and asparagus with the avocado oil
Juice of one lemon
mixture.
4. Cook in oven for 9-12 minutes.
2 tsp (3g) dried rosemary
3-4 cloves garlic, minced
NUTRITION INFO
30
Balsamic Chicken
2, 5oz (142g) chicken breasts, 1. Preheat oven to 425 degrees.
boneless and skinless 2. In a large bowl mix together vinegar,
1/4 cup (64g) balsamic vinegar honey, mustard, garlic, salt, and pepper.
3. Pound chicken to tenderize.
1 tsp (7g) honey
4. Add chicken to the bowl and coat chicken
1 tbsp (14g) whole grain
with vinegar mixture.
mustard
5. Transfer chicken and vinegar mixture to a
2 cloves garlic, minced (or 1 1/2 glass oven dish along with the cherry
tsp garlic powder tomatoes.
Salt and pepper to taste 6. Cook in oven until internal temperature
2 tbsp (28g) avocado oil of chicken reaches 165 degree Fahrenheit
2 cups (300g) cherry tomatoes (approximately 25 minutes).
7. Top with mozzarella immediately after
1 tbsp (5g) dried rosemary
removing from oven.
4 oz (113g) mozzarella, sliced
8. Serve warm with steamed broccoli
thin
florets.
2 cups (182g) broccoli florets,
steamed
NUTRITION INFO
31
Cashew Chicken
1 tbsp (14g) coconut oil 1. Heat coconut oil in a large skillet over
10 oz (284g) chicken breast, cut medium heat.
into cubes 2. Mix together the coconut aminos, vinegar,
garlic, ginger, honey, and red pepper
1 red or orange bell pepper, sliced
flakes.
1 green bell pepper, sliced
3. Add chicken to the skillet and sauté until
1/2 small onion, sliced
2-3 minutes, flipping occasionally.
1/8 cup (40g) coconut aminos 4. Add in the bell peppers and onion and
1 tsp (1g) rice wine vinegar cook for 4-5 minutes, stirring occasionally.
1 clove garlic, minced 5. Add in the coconut amino mixture and
Dash of ground ginger cook for an additional 3-5 minutes until
Dash of red pepper flakes the sauce has thickened.
6. Add in cashews a cook for 1-2 minutes.
(optional)
7. Remove from heat and serve warm or
1 tsp (1g) honey
cooked cauliflower rice.
2 tbsp (22g) cashews
1 cup (142g) cooked cauliflower
rice.
NUTRITION INFO
32
Chicken Sheet Pan
Dinner
2, 5 oz (142g) boneless 1. Preheat oven to 400 degrees

skinless chicken breasts, Fahrenheit.
sliced and uncooked 2. Mix together olive oil, garlic, thyme,
2 large carrots, chopped salt, and pepper.
2 cups (182g) broccoli, 3. Place chicken breast and vegetables
together on an aluminum or glass
chopped
oven pan.
1 yellow bell pepper,
4. Drizzle olive oil mixture over chicken
chopped
and vegetables. Then lightly toss to
1 red bell pepper, chopped fully coat the chicken and vegetables.
1 small red onion, chopped 5. Bake at 20-25 minutes, mixing
3 tbsp (40g) olive oil occasionally to prevent the chicken
3 cloves garlic, minced and vegetables from sticking to the
1 tsp (1g) dried thyme pan and to cook evenly.
NUTRITION INFO
33
Fajita Skillet
SERVINGS: 2-3 PREPPING TIME: 5 MIN COOKING TIME: 10 MIN
4 oz (113g) boneless skinless 1. Warm a large skillet over medium
chicken breast, sliced 1/2 inch thick heat with 1 tbsp olive oil.
6 oz (170g) skirt steak, sliced 1/2 2. Mix together cumin, chili powder,
onion powder, salt, and crushed red
inch thick
pepper flakes.
2 tbsp (14g) olive oil
3. Coat chicken and steak with half of
3 bell peppers (yellow, green, and
the spice mixture and add to the
red), sliced skillet.
1 medium red onion, sliced 4. Cook chicken and steak for 2 minutes,
2 garlic cloves, minced flipping to cook both sides.
2 tsp (1g) ground cumin 5. Add remaining olive oil, vegetables,
2 tsp (1g) chili powder and remaining spice mixture to the
pan.
6. Mix occasionally and cook until
1 tsp (1g) salt
chicken and beef is cooked through
1 tsp (1g) crushed red pepper
and vegetables are desired
flakes consistency.
juice from one lime 7. Remove from heat and add lime juice.
Jicama wraps for serving 8. Serve in a jicima wrap.
NUTRITION INFO
34
Pesto Chicken and
Green Beans
SERVINGS: 3-4 PREPPING TIME: 10 MIN COOKING TIME: 15 MIN
4 tbsp (50g) pre-made 1. Warm large skillet on the stove over
pesto sauce made with medium heat.
olive oil 2. Coat chicken breast with pesto sauce.
3. Add chicken to the skillet and cook for 8
3, 5oz (142g) boneless,
minutes on one side.
skinless chicken breasts
4. Flip the chicken and add green beans and
8 oz (227g) green beans,
remaining olive oil.
trimmed 5. Cook until chicken is cooked through
1 tbsp (14g) olive oil (internal temperature of 165 degrees
Fahrenheit).
NUTRITION INFO
35
Shrimp Sheet Pan
Dinner
12oz (340g) medium shrimp 1. Preheat oven to 400 degrees Fahrenheit.
(peeled and deveined) 2. Mix together olive oil, garlic powder,
1 cup (150g) cherry tomatoes ground ginger, dried oregano, onion
powder, and salt.
1 medium summer squash
3. Place the shrimp, cherry tomatoes,
(sliced 1/2 thick)
summer squash, and asparagus in a large
1 bundle asparagus (thin)
pan.
3 tbsp (40g) olive oil 4. Pour over olive oil mixture and lightly
1 tsp (1g) garlic powder toss with the shrimp and vegetables.
1/2 tsp (0.5g) ground ginger 5. Bake for 6-8 minutes.
1 tsp (1g) dried oregano
1 tsp (1g) salt
2 tbsp (14g) lemon juice
NUTRITION INFO
36
Steak Stir Fry
4 oz (113g) grass-fed sirloin 1. In a medium skillet heat sesame oil over
steak, sliced 1/8 inch thick medium heat.
1 cup (90 g) broccoli, 2. Add steak and cook for 2 minutes,
stirring occasionally.
chopped
3. Add in broccoli, bell pepper, yellow onion,
1 red or orange bell pepper,
and tamari.
sliced
4. Cook for 3-4 minutes, or until vegetables
1/2 small yellow onion, sliced are desired texture.
2 tbsp (36g) tamari or 5. Just before removing from heat, add in
coconut aminos sesame seeds and green onion.
1 tbsp (14g) toasted sesame 6. Serve over cooked cauliflower rice.
oil
1 tbsp (10g) sesame seeds
1 green onion, chopped
1 cup (142g) cooked
cauliflower rice
NUTRITION INFO
37
Turkey Chili
0.5 tbsp (7g) avocado oil 1. Heat avocado oil in a large pan.
1/2 small onion, diced 2. Add onion, bell pepper, and celery and
1 small red bell pepper, diced cook 2-3 minutes, stirring occasionally.
3. Add turkey, garlic, Chile powder, paprika,
2 ribs celery, diced
cumin, cayenne, salt, and pepper to the
1 clove garlic, minced (or 1 tsp
pan and cook until turkey is cooked
garlic powder)
through, 6-8 minutes, stirring and turning
12oz (340g) ground turkey the turkey frequently.
1/2 14.5 oz (213g) can fire roasted 4. Add canned tomatoes, tomato paste, and
tomatoes 1/8 cup water and bring to a boil.
1/2 tbsp (8g) tomato paste 5. Turn to low and simmer for 15-20
1 1/2 tsp (2.5g) Chile powder minutes.
6. Remove from heat and serve warm.
1/2 tbsp (3g) paprika
7. Top with plain Greek yogurt or avocado.
1/4 tsp (0.5g) ground cumin
Dash of cayenne pepper
Dash of salt and pepper
Spoonful plain Greek yogurt (or
avocado)
NUTRITION INFO
Calories: 330, Carbohydrate: 16 grams Protein: 35 grams, Fat: 14 grams
38

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Build your meals around protein. Aim to get 20-30g at

When building your meals, choose your protein first then

*Good ratio = high ratio of protein to calories.

1. Pick a food, get the protein grams & calories

Protein Bars Hard-Boiled Eggs

Nuts Tuna Packets (in water)

Bison (lean, cooked) Cod (cooked)

Seitan Chickpeas (cooked)

LOOKING FOR HIGH

START YOUR DAY RIGHT

SERVINGS: 1 PREPPING TIME: 2 MIN COOKING TIME: 0 MIN

SERVINGS: 1 PREPPING TIME: 2 MIN COOKING TIME: 0 MIN

SERVINGS: 1 PREPPING TIME: 2 MIN COOKING TIME: 0 MIN

SERVINGS: 2 PREPPING TIME: 0 MIN COOKING TIME: 10 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 8 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 0 MIN

SERVINGS: 1 PREPPING TIME: 2 MIN COOKING TIME: 5 MIN

SERVINGS: 2 PREPPING TIME: 5 MIN COOKING TIME: 15 MIN

1/3 cup (80g) 7. Cook for another 3-5 minutes on the

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 5-10 MIN

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 5 MINUTES

GET THE BOOST YOU NEED.

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 20 - 25 MIN

2 cups (42g) mixed greens 1. Mix all ingredients together and

SERVINGS: 1 PREPPING TIME: 8 MIN COOKING TIME: 12 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 20 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 10 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 0 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 0 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 15-20 MIN

1 tbsp (14g) avocado oil pepper.

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 0 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 0 MIN

SERVINGS: 1 PREPPING TIME: 2 MIN COOKING TIME: 6-8 MIN

END THE DAY FEELING

SERVINGS: 2 PREPPING TIME: 10 MIN COOKING TIME: 10 MIN

SERVINGS: 2 PREPPING TIME: 5 MIN COOKING TIME: 12 MIN

SERVINGS: 2 PREPPING TIME: 5 MIN COOKING TIME: 25 MIN

SERVINGS: 2 PREPPING TIME: 6 MIN COOKING TIME: 15 MIN

SERVINGS: 2 PREPPING TIME: 10 MIN COOKING TIME: 25 MIN

2, 5 oz (142g) boneless 1. Preheat oven to 400 degrees

Salt and pepper to taste

SERVINGS: 2-3 PREPPING TIME: 5 MIN COOKING TIME: 10 MIN

SERVINGS: 3-4 PREPPING TIME: 10 MIN COOKING TIME: 15 MIN

SERVINGS: 3 PREPPING TIME: 10 MIN COOKING TIME: 8 MIN

SERVINGS: 1 PREPPING TIME: 5 MIN COOKING TIME: 8 MIN

SERVINGS: 2 PREPPING TIME: 10 MIN COOKING TIME: 30 MIN

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