Apple Crisp Yogurt and Cottage Cheese
INGREDIENTS
  • 119g low-fat cottage cheese 
  • 150g Vanilla Yogurt 
  • 50g apples diced small 
  • 10g granola 
  • Cinnamon
  • Drizzle of Honey
INSTRUCTIONSCombine yogurt and cottage cheese in a bowl. Top with diced apples and granola. Finish with a sprinkle of cinnamon and a drizzle of honey.

Makes 1 serving
Macros per Serving: 276 calories/26g carbs/25g protein/9g fat
Hash Brown Skillet
Ingredients
  • 1 small onion, finely chopped
  • 1/2 cup sliced fresh mushrooms
  • 1/2 cup chopped green pepper
  • 1 tablespoon olive oil
  • 3 cups frozen shredded hash brown potatoes
  • 1 medium tomato, finely chopped
  • 1/2 cup shredded reduced-fat cheddar cheese
  • 2 tablespoons sliced ripe olives
  • 1 jalapeno pepper, seeded and sliced
  • 1/4 teaspoon seasoned salt
  • 1/8 teaspoon pepper

Directions
  1. In a large nonstick skillet, sauté the onion, mushrooms, jalapenos and pepper in oil until tender. Add hash browns; cook over medium heat for 8-10 minutes or until potatoes are browned, stirring occasionally.
  2. Stir in the tomato, cheese, olives, seasoned salt and pepper. Cover and cook for 2 minutes or until cheese is melted. 
Makes 4 Servings
Macros Per Serving: 142 Calories/6g Protein/15g Carbs/7g Fat
Tropical Protein Overnight Oats
Ingredients
  • 1/4c Quick Oats
  • 1/4c Milk
  • 1 Tbsp Sweetened Coconut
  • 1/4c Canned Pineapple Tidbits, no syrup added
  • 1 scoop Vanilla Protein Powder
Instructions
  1. Add the oats, milk, cocount flakes, pineapple and protein powder to a small jar or bowl.  
  2. Stir well.
  3. Store in the refrigerator for up to 5 days.
Makes 1 Serving
Macros per Serving: 266 calories/28g Protein/28g Carbs/5g Fat
Breakfast Nachos
INGREDIENTS
  • 1 serving of your favorite nacho chip
  • 6 Tbsp egg whites (100 g)
  • 1 egg
  • ¼ cup low-fat cottage cheese (60 g)
  • Pinch of pepper
  • 1 pepper jack Laughing Cow cheese wedge
  • 2 Tbsp tomato diced (30 g)
  • 1 Tbsp red onion diced (10 g)
  • 2 Tbsp avocado diced 20 g
  • 1.5 Tbsp fat-free sour cream or Greek yogurt 20 g
  • Cilantro
  • Salt to taste
INSTRUCTIONS
  • Whisk together egg whites, egg, cottage cheese, salt and pinch of pepper.  Heat skillet on medium heat and spray with a light mist of cooking spray. Add eggs and cook gently for 5-7 minutes until set, adding laughing cow cheese half way through to get it all melted in and combined well. Sprinkle with any additional salt and pepper to taste.
  • Top plate of chips with crumbled egg mixture, diced tomatoes, red onion, avocado, sour cream, and fresh cilantro. Serve with shredded lettuce for more of a taco salad experience!
Makes 1 Serving
​Macros per Serving: 370 calories/26g Carbs/30g Protein/14g Fat

Fudge Brownie Overnight Oats
Ingredients
  • 1/4 C Quick Oats
  • 1/2 c Milk
  • 1 scoop Vanilla Protein Powder
  • 1 Tbsp Sugar Free Fat Free Chocolate Fudge Pudding Mix
  • 1 Tbsp Unsweetened Cocoa Powder (Optional)
Instructions
  1. Combine all ingredients in a jar or bowl.  Refrigerate overnight.
Makes 1 Serving
Macros per Serving: 248 Calories/28g Protein/27g Carbs/3g Fat
Blueberry Cheesecake Overnight Oats
Ingredients
  • 1/4 c Quick Oats
  • 1/2c Milk
  • 1 scoop Vanilla Protein Powder
  • 1 Tbsp Sugar Free Fat Free Cheesecake Pudding Mix
  • 1/4 c Blueberries
  • 1 Tbsp Graham Cracker Crumbs (optional)
Instructions
  1. Combine all ingredients in a jar or bowl and refrigerate overnight.

Makes 1 Servings
Macros per Serving: 252 Calories/28g Protein/28g Carbs/3g Fat
(with Graham Crackers: 278 Calories/28g Protein/ 32g Carbs/4g Fat
Butterfinger Overnight Oats
Ingredients
  • 1/4 C (20g) Quick or Rolled Oats
  • 1/2 C (120mL) Skim Milk (or your choice of liquid)
  • 2/3 scoop (21g) Vanilla Protein Powder
  • 1 Tbsp (8g) Sugar Free Butterscotch Pudding Mix
  • 1 Tbsp (6g) PB2 or Powdered Peanut Butter
  • 1/2 Tbsp (7g) Mini Chocolate Chips
Instructions
  1. Combine all ingredients in a jar or bowl and refrigerate overnight.
Makes 1 Serving
Macros per Serving: 250 Calories/6g Fat/28g Carbs/21g Protein
Peach Cobbler Overnight Oats
Ingredients
  • 2 Tbsp (10g) Quick Oats
  • 1 Tbsp (7g) Graham Cracker Crumbs
  • 2 Tbsp (30mL) Skim Milk I used Fairlife 
  • 1/4 C (62g) Canned Sliced Peaches in 100% juice, not syrup
  • 1 Tbsp Honey
  • 1/2 scoop (17g) Vanilla Protein Powder 
Instructions
  1. Combine all the ingredients in jar or bowl and refrigerate overnight.

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Cottage Cheese Parfait Toast (Gluten Sensitive Options)
INGREDIENTS
  • 1 piece of your favorite whole wheat toast (Sourdough can be used for gluten sensitivity, like myself)
  • 90 g low fat cottage cheese
  • About 1/2 Tbs Honey
  • 25 g Blueberries
  • 3-5 g natural peanut butter
  • A dash of cinnamon and sometimes a light sprinkle of flake salt.

INSTRUCTIONS
  1. Stir honey into your cottage cheese
  2. Spread cottage cheese/honey mixture on toast
  3. Microwave peanut butter to a drizzle consistency.
  4. Top with fruit, cinnamon, and optional salt.
  5. Drizzle with peanut butter.
Makes 1 Serving
​Macros per Serving: 201 Calories/27g Carbs/16g Protein/5g Fat
Green Chili Egg Casserole
Green Chili Egg Casserole
Ingredients
  • 4 Cups Liquid Egg Whites 
  • 3 Whole Eggs
  • 2 Cups Low Fat Small Curd Cottage Cheese
  • 2 Cups Fat Free Shredded Cheddar Cheese (1 small bag)
  • 2 Cups Shredded Mozzarella Cheese (1 small bag)
  • 1 4oz. Can Diced Green Chilies
  • 2 Tablespoons Coconut Flour
  • 1 Teaspoon Baking Powder
  • 1/2 Teaspoon Salt
Instructions
  1. In a large mixing bowl or mixer, beat egg whites and eggs for 2-3 minutes on medium-high speed.
  2. In a small bowl combine coconut flour, baking powder, and salt. Combine and break apart any clumps. Gradually add to egg mixture.
  3. Stir in cottage cheese, green chilies, and 3 cups of shredded cheese.
  4. Pour into a lightly greased(I used Pam Spray) 13X9 inch baking dish. Sprinkle remaining cheese on top.
  5. Bake uncovered, at 350 degrees for about 45 minutes, or until the center appears to be cooked through.
Makes 8 Servings
Macros Per Serving: 264 Calories/8g Fat/8g Carbs/ 35g Protein
Crockpot Breakfast Casserole
Crockpot Breakfast Casserole
​Ingredients
  • 2 pounds Ground Sausage (I used my Faux Sausage Recipe)
  • Shredded Cheddar Cheese, 4 cups
  • 1 Bag of Frozen Shredded Hash Browns
  • 1 Bag of Frozen Diced Green Peppers, Red Peppers and Onions (or you can not be lazy like me and use fresh!)
  • 1 Cup of Milk
  • 18 Medium Eggs
  • Salt and Pepper
Directions
  • Cook ground sausage in skillet
  • Spray crockpot with Pam.
  • Fill the bottom of the crockpot with shredded hashbrowns.
  • Add in the sausage, peppers, onions and cheese. Mix together.
  • In a separate bowl, add the eggs and whisk together. Add the 1 cup of milk and salt and pepper. Whisk together again.
  • Pour the egg mixture into the crockpot and mix together.
  • Cook on low for 7-8 hours and serve in the morning!
Chunky Monkey Overnight Oats​
Ingredients
  • 3/4 c Milk
  • 1/3-1/2 c Oats
  • 1/2 Banana
  • 2 T Coconut
  • 1 T Peanut Butter
  • 1 t Honey
  • Chocolate Chips
Instructions
Combine all ingredients in a jar.  Refrigerate at least 2 hours or overnight.  Add additional milk, if needed and top with chocolate chips.
Almond Joy Overnight Oats
Ingredients
  • 1/2 c Oats
  • 3/4 c Milk
  • 1 T Honey
  • 1/2 T Chia Seeds
  • 2 T Unsweetened Shredded Coconut
  • 1/2 T Mini Chocolate Chips
Instructions
  1. Combine all ingredients in a glass jar.
  2. Stir until well combined.
  3. Refrigerate overnight and enjoy cold
Brownie Batter Almond Joy Overnight Oats
Ingredients
  • 1/4 c Oats
  • 1/4 c Milk
  • 1 T Unsweetened Cocoa Powder
  • 1/2 c Plain Greek Yogurt
  • 1/8 t Salt
  • 1/2 t Vanilla
  • 1 1/2 T Chopped Almonds
  • 2 T Chocolate Protein Powder
Instructions
Toss all ingredients into a mason jar, cover with lid, mix it up and set in the fridge overnight.  
Strawberry Cheesecake Overnight Oats
  • 1 c Strawberries, diced
  • 3/4 c Unsweetened Almond Milk
  • 1/2 c Plain Greek Yogurt
  • 1 T Honey
  • 1 t Vanilla
  • 1 oz Plain Cream Cheese
  • 1 cup Oats
  • 1 T Chia Seeds
  • Pinch of Salt
  • Crushed Graham Crackers
Instructions
  1. Put strawberries, almond milk, greek yogurt, cream cheese, honey and vanilla into a food processor or blender and process until the strawberries are pureed.
  2. Transfer to a large bowl and add oats, chia seeds, and salt.  Mix with a spoon until combined.
  3. Put mixture into 2-3 small mason jars or just cover and refrigerate overnight or for at least 2 hours.
  4. Before serving top with crushed graham crackers.
Peanut Butter Cup Overnight Oats
Ingredients
  • 2 1/2 T Creamy Peanut Butter
  • 1/4 t Vanilla
  • Pinch of Salt
  • 1/4 c Low-Fat Vanilla Yogurt
  • 1/3 c Unsweetened Almond milk or Milk of your choice
  • 1/2 c Oats
  • 1/2-1 T Cocoa Powder
  • 1/2 t Sweetener of your choosing
Instructions
  1. In a small bowl, combine the peanut butter, vanilla and salt.  Microwave for 10 seconds, stir for 10 seconds, and microwave for 10 more seconds.
  2. Add in the yogurt, milk, oats, cocoa powder and sweetener.
  3. Stir well and make sure the peanut butter is mashed in thoroughly.
  4. If desired, add in chocolate chips.
  5. Transfer the mixture into a small jar.
  6. Place in the fridge for at least an hour or until oats are completely softened.
  7. Store overnight oats in the fridge for up to 3 days
Apple Cinnamon Overnight Oats
  • 1/2 cup Rolled Oats
  • 1/2 cup Milk
  • 1 tbsp Honey
  • 1 tsp Ground Cinnamon
  • 1 Apple, diced
Instructions
  1. In a mason jar, add oats, milk, honey, and cinnamon.  Stir to combine.
  2. Top with diced apple.
  3. Refrigerate overnight, or at least 4 hours.
  4. Top with desired topping, such as peanut butter, pumpkin seeds, or raisins
Makes 1 Serving
Macros Per Serving 298 Calories/2.68g fat/60.67g carbs/10.66 g protein
Breakfast Bake
  • 1 Pound Lean Ground Turkey
  • 6 Eggs
  • 6 Egg Whites
  • 133 g Sweet Potato
  • 40 g Spinach
  • 85 g Mixed Peppers
Instructions
  1. Preheat oven to 375.
  2. Cook and season your meat (1 tsp chili powder, 1 tsp. garlic powder and salt and pepper).
  3. Spray an 8x8 baking dish with cooking spray.
  4. Slice sweet potatoes skinny and lay them out in the dish as a base layer.  Top with peppers and spinach.  Add cooked turkey.
  5. Blend eggs and egg whites together and pour on top.
  6. Bake for 45-60 minutes or until the eggs brown on top just a tad.

Makes 6 Servings
Macros per Serving: 192 Calories/6g fat/29g protein/6g carbs
Peaches and Cream Overnight Oats
Peaches and Cream Overnight Oats
  • 1/2 cup Peaches
  • 1 Tbsp Honey
  • 1/2 cup Oats
  • 1/2 tsp Vanilla
  • 1/4 cup Plain Greek Yogurt
  • 2 Tbsp Half and Half
  • 6 Tbsp Milk
Directions
Place milk, half and half, vanilla, honey and oats in a mason jar.  Top with peaches and then yogurt.  Place in refrigerator to soak for at least 4 hours.  Will keep in refrigerator for up to 4 days.

Makes 1 serving
​Macros per serving: 325 calories/57g carbs/3g fat/18 g protein
Faux Sausage
Faux Sausage
  • 2 tsp dried parsley
  • 2 tsp Italian seasoning
  • 1 1/2 tsp black pepper
  • 1/2 tsp fennel seed, crushed
  • 1/2 tsp paprika
  • 1 tsp red pepper flakes
  • 2 tsp salt
  • 1 Tbsp minced garlic
  • 1 tsp minced onion
  • 2 pounds ground beef, turkey, pork or chicken
Directions
  1. In a small bowl, combine all of the seasonings.  Add the seasonings to 2 pounds of meat.  Brown or cook as desired.
Notes
*You can mix up the seasonings in a bigger batch to store in your pantry.

Makes 8 servings
Macros per serving: 292 cals/19g protein/1g carbs/22g fat