COACH ASHLEY’S

GROCERYSHOPPING LIST *Please note: The following grocery list includes foods for all three months. Check your monthly meal plans and shop accordingly.

Protein

Veggies

Fruit

Eggs

Asparagus

Bananas

Beef brisket

Avocados

Blueberries

Boneless, skinless chicken

Baby carrots

Lemons

breasts

Baby spinach

Limes

Ground turkey (99% lean)

Bell peppers (red, green,

Lime juice

Lean turkey bacon

yellow, orange)

Protein powder

Broccoli

(chocolate, vanilla)

Broccoli slaw

All-natural peanut butter

Steak (flank, strip, sirloin)

Cabbage

Almonds

Tilapia

Cherry tomatoes

Coconut oil

Chipotle peppers

Extra-virgin olive oil

Cucumbers

Pine nuts

Basmati rice

Fresh basil

Sesame seed oil

Cream of Wheat

Fresh cilantro

Walnuts

Ezekiel bread

Fresh parsley

Walnut oil

Long-grain brown rice

Fresh thyme

Low-carb whole-wheat

Frozen cauliflower/broccoli/

tortillas (6-inch)

red pepper mix

Cool Whip “Free” whipped

Oatmeal

Garlic

topping

Quinoa

Green beans

Fat-free cottage cheese

Rolled oats

Green onions

Fat-free sour cream

Whole-wheat bagels

Kalamata olives

Feta cheese

Kale

Light sour cream

Lettuce (iceberg, romaine)

Low-fat Greek yogurt, plain

Mushrooms

Low-fat or nonfat milk

Onions (red, yellow)

Nut milk (almond,

Parsnips

cashew, soy)

Poblano peppers

Parmesan cheese

Sweet potatoes

Reduced-fat cheddar

Tomatoes

cheese (shredded)

Zucchini

Reduced-fat feta cheese

Breads and Grains

Notes:

Fats

Dairy

COACH ASHLEY’S

GROCERYSHOPPING LIST Pantry Staples All-purpose flour

Condiments/ Herbs/Spices

Soy sauce Taco seasoning mix

Baking powder

Adobo sauce

Vanilla extract

Bamboo skewers

Apple cider vinegar

White vinegar

Beef bouillon

Balsamic vinegar

Worcestershire sauce

Brown sugar

Bay leaves

Canned black beans

Black pepper

Canned cannellini beans

Cayenne pepper

Canned crushed tomatoes

Chili powder

Canned roasted red peppers

Cinnamon

Canned stewed tomatoes

Cloves

Canned tomato sauce

Cooking wine (white)

Cocoa powder

Cumin

Coconut flour

Dijon mustard

Cooking spray (olive oil,

Dried basil

coconut oil)

Dried chili peppers

Cornstarch

Dried parsley

Diced tomatoes

Dried thyme

Flax meal

Garlic powder

Graham crackers

Garlic salt

Low-sodium chicken broth

Ground ginger

Low-sodium vegetable broth

Honey

Panko breadcrumbs

Hot sauce

Salsa

Italian seasoning

Splenda

Nutmeg

Sugar-free Jell-O mix

Old Bay Seasoning

(any flavor)

Onion powder

Sugar-free pudding mix

Oregano

(vanilla)

Paprika

Sugar-free strawberry jam

Powdered ginger

Stevia

Red pepper flakes

Tomato paste

Rice wine vinegar

Whole-wheat flour

Rosemary

Xanthan gum

Sea salt

Notes:

COACH ASHLEY’S

MONTHLY MEAL PLAN MONTH 1 MEAL PLAN MONTH 2 MEAL PLAN MONTH 3 MEAL PLAN BREAKFAST RECIPES LUNCH + DINNER RECIPES SIDE RECIPES SNACK RECIPES NUTRITION FACTS

2 3 4 5 8 13 15 17

COACH ASHLEY’S

MONTH 1 MEAL PLAN DAYS 1-30

This is a sample meal plan that uses the recipes in a rotating fashion. Feel free to mix and match for variety! Remember — for each day, choose two snacks from the Snack list (Page 15) to keep your energy high and your nutrition on point.

Day 1

Breakfast: Microw-Eggs Lunch: Chicken/Broccoli/Rice Dinner: Turkey Chili

Day 2

Breakfast: Banana Nut Oatmeal Lunch: Chicken/Broccoli/Rice Dinner: ***CHEAT MEAL***

Day 3

Breakfast: Sunny Side Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Steak Tortillas

Day 4

Breakfast: Microw-Eggs Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Turkey Chili

Day 5

Breakfast: Banana Nut Oatmeal Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Southwestern Omelet

Day 6

Breakfast: Sunny Side Frittata Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Steak Tortillas

Day 7

Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Southwestern Omelet Dinner: ***CHEAT MEAL***

Day 8

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Southwestern Omelet

Day 9

Breakfast: Sunny Side Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: ***CHEAT MEAL***

Day 10

Breakfast: Microw-Eggs Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Slow-Cooker Beef Abodabo

Day 11

Breakfast: Banana Nut Oatmeal Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Turkey Chili

Day 12

Breakfast: Sunny Side Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Lemon Chicken With Thyme

Day 13

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Turkey Chili

Day 14

Breakfast: Microw-Eggs Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: ***CHEAT MEAL***

Day 15

Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Southwestern Omelet Dinner: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli

Day 16

Breakfast: Sunny Side Frittata Lunch: Steak Tortillas Dinner: Stir-Fry Chicken + ½ cup cooked brown rice

Day 17

Breakfast: Microw-Eggs Lunch: Turkey Chili Dinner: Chicken/Broccoli/Rice

Day 18

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Lemon Chicken With Thyme

Day 19

Breakfast: Sunny Side Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Slow-Cooker Beef Abodabo

Day 23

Breakfast: Microw-Eggs Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Turkey Chili

Day 24

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Steak Tortillas

Day 25

Breakfast: Southwestern Omelet Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Slow-Cooker Beef Abodabo

Day 26

Breakfast: Sunny Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Turkey Chili

Day 27

Breakfast: Microw-Eggs Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Steak Tortillas

Day 20

Day 28

Day 21

Day 29

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Turkey Chili

Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Steak Tortillas Dinner: ***CHEAT MEAL***

Day 22

Breakfast: Sunny Side Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Lemon Chicken With Thyme

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: ***CHEAT MEAL***

Breakfast: Microw-Eggs Lunch: Chicken/Broccoli/Rice Dinner: Turkey Chili

Day 30

Breakfast: Sunny Side Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Steak Tortillas

2

COACH ASHLEY’S

MONTH 2 MEAL PLAN DAYS 1-30

This meal plan uses recipes in a rotating fashion. Feel free to mix and match for variety, or look ahead to Month 3, as well! Remember: Choose two snacks per day from the Snack list (Page 15) to keep your energy high and your nutrition on point.

Day 1

Breakfast: Protein Pancakes Lunch: Baked Honey Dijon Mustard Chicken + ½ cup cooked brown rice + 2 cups steamed broccoli Dinner: Steak Tortillas

Day 2

Breakfast: Banana Nut Oatmeal Lunch: Easy-Baked Tilapia + 4 ounces baked sweet potato Dinner: Turkey Chili

Day 3

Breakfast: Sunny Side Frittata Lunch: Spicy Chicken + ½ cup cooked brown rice + 1 cup green beans Dinner: Fantastic Fish Tacos

Day 4

Breakfast: Microw-Eggs Lunch: Fajita Steak Salad + Spicy Sweet Potato Fries Dinner: Spicy Chicken + Roasted Vegetable Medley

Day 5

Day 8

Breakfast: Protein Pancakes Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Flavorful Chicken + Roasted Garlic Lemon Broccoli

Day 9

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + Tasty Quinoa Dinner: Turkey Chili + Krispy Kale Chips

Day 10

Breakfast: Sunny Side Frittata Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Fajita Steak Salad + Roasted Vegetable Medley

Day 11

Breakfast: Microw-Eggs Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Spicy Chicken + Zoodle Salad

Breakfast: Key Lime Protein Shake Lunch: Turkey Taco Lettuce Wraps + Zoodle Salad Day 12 Dinner: Steak Tortillas Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Stir-Fry Chicken + Tasty Quinoa Day 6 Dinner: Easy-Baked Tilapia + Breakfast: Chocolate Protein Ice Roasted Garlic Lemon Broccoli Cream Lunch: Flavorful Chicken + 4 ounces cooked sweet potato Day 13 Dinner: Slow-Cooker Beef Breakfast: Chocolate Protein Ice Adobado Cream Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 Day 7 cup steamed broccoli Breakfast: Southwestern Omelet Dinner: Baked Honey Dijon Lunch: Fantastic Fish Tacos Mustard Chicken + Zoodle Salad Dinner: ***CHEAT MEAL***

Day 14

Breakfast: Southwestern Omelet Lunch: Steak Tortillas + Krispy Kale Chips Dinner: ***CHEAT MEAL***

Day 15

Breakfast: Protein Pancakes Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Flavorful Chicken + Tasty Quinoa

Day 16

Breakfast: Banana Nut Oatmeal Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Baked Honey Dijon Mustard Chicken + Spicy Sweet Potato Fries

Day 17

Breakfast: Sunny Side Frittata Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Easy-Baked Tilapia + 4 ounces sweet potato

Day 18

Day 23

Breakfast: Banana Nut Oatmeal Lunch: Fajita Steak Salad + Spicy Sweet Potato Fries Dinner: Spicy Chicken + Roasted Vegetable Medley

Day 24

Breakfast: Sunny Side Frittata Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Easy-Baked Tilapia + Roasted Garlic Lemon Broccoli

Day 25

Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Flavorful Chicken + Roasted Garlic Lemon Broccoli

Day 26

Breakfast: Microw-Eggs Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Steak Tortillas + Krispy Kale Chips

Breakfast: Key Lime Protein Shake Lunch: Spicy Chicken + ½ cup cooked brown rice + 1 cup green beans Dinner: Fantastic Fish Tacos + 1 cup broccoli

Day 19

Day 27

Breakfast: Key Lime Protein Shake Lunch: Cooked chicken (6 ounces) + ½ cup cooked basmati rice + 1 cup steamed broccoli Dinner: Turkey Taco Lettuce Wraps + Zoodle Salad

Day 20

Breakfast: Chocolate Protein Ice Cream Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Easy-Baked Tilapia + 4 ounces cooked sweet potato

Day 21

Breakfast: Southwestern Omelet Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: ***CHEAT MEAL***

Day 22

Breakfast: Protein Pancakes Lunch: Stir-Fry Chicken + ½ cup cooked brown rice Dinner: Turkey Chili + Krispy Kale Chips

Breakfast: Chocolate Protein Ice Cream Lunch: Baked Honey Dijon Mustard Chicken + ½ cup cooked brown rice + 1 cup green beans Dinner: Slow-Cooker Beef Adobado

Day 28

Breakfast: Southwestern Omelet Lunch: Fajita Steak Salad + Spicy Sweet Potato Fries Dinner: ***CHEAT MEAL***

Day 29

Breakfast: Protein Pancakes Lunch: Baked Honey Dijon Mustard Chicken + ½ cup cooked brown rice + 1 cup green beans Dinner: Slow-Cooker Beef Adobado

Day 30

Breakfast: Banana Nut Oatmeal Lunch: Easy-Baked Tilapia + Tasty Quinoa Dinner: Turkey Chili

3

COACH ASHLEY’S

MONTH 3 MEAL PLAN DAYS 1-30

This month includes several new recipes as well as revisiting favorites you’ve already tried. As always, choose two snacks from the Snack list (Page 15) to keep your energy high and your nutrition on point!

Day 1

Breakfast: Proats + 1 tablespoon peanut butter Lunch: Easy Egg Whites + ½ sliced avocado Dinner: Stuffed Turkey Bell Peppers + Roasted Garlic Lemon Broccoli

Day 2

Day 8

Breakfast: Easy Egg Whites + ½ plain whole-wheat bagel Lunch: Turkey Lettuce Wraps + Roasted Vegetable Medley Dinner: Stuffed Turkey Bell Peppers

Day 9

Breakfast: Tasty Cream of Wheat + 1 tablespoon coconut oil Lunch: Southwestern Omelet Dinner: Fantastic Fish Tacos

Breakfast: Ashley K’s Protein Pancakes Lunch: Southwestern Omelet Dinner: Low-Carb Thai Turkey Stir-Fry

Day 3

Day 10

Breakfast: Proats + 1 tablespoon peanut butter Lunch: Easy Egg Whites + ½ sliced avocado Dinner: Fantastic Fish Tacos

Day 4

Breakfast: Tasty Cream of Wheat + 1 tablespoon coconut oil Lunch: Southwestern Omelet cooked brown rice Dinner: Low-Carb Thai Turkey Stir-Fry

Day 5

Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Easy Egg Whites + ½ sliced avocado Dinner: Fantastic Fish Tacos

Day 6

Breakfast: Tasty Cream of Wheat + 1 tablespoon coconut oil Lunch: Southwestern Omelet Dinner: Fantastic Fish Tacos + 1 cup steamed broccoli

Day 7

Breakfast: Proats + 1 tablespoon peanut butter Lunch: Easy Egg Whites + ½ sliced avocado Dinner: ***CHEAT MEAL***

Breakfast: Ashley K’s Protein Pancakes Lunch: Baked Honey Dijon Mustard Chicken + Spicy Sweet Potato Fries Dinner: Low-Carb Thai Turkey StirFry + ¼ cup cooked brown rice

Day 11

Breakfast: Sweet Potato Pancakes Lunch: Easy Egg Whites + ½ whole-wheat bagel + 1 tablespoon peanut butter Dinner: Slow-Cooker Steak + 1 cup steamed broccoli

Day 12

Breakfast: Easy Egg Whites + ½ whole-wheat bagel Lunch: Spinach Salad With Steak and Blueberries Dinner: Low-Carb Thai Turkey Stir-Fry

Day 13

Breakfast: Sweet Potato Pancakes Lunch: Healthy Deviled Eggs Dinner: Slow-Cooker Beef Adobado

Day 14

Breakfast: Sweet Potato Pancakes Lunch: Low-Carb Thai Turkey Stir-Fry Dinner: ***CHEAT MEAL***

Day 15

Breakfast: Proats Lunch: Healthy Deviled Eggs Dinner: Stuffed Turkey Bell Peppers

Day 16

Breakfast: Sweet Potato Pancakes Lunch: Turkey Taco Lettuce Wraps + Roasted Vegetable Medley Dinner: Slow-Cooker Steak + 1 cup green beans

Day 17

Breakfast: Proats + 1 tablespoon peanut butter Lunch: Southeastern Omelet Dinner: Low-Carb Thai Turkey Stir-Fry

Day 18

Breakfast: Ashley K’s Protein Pancakes Lunch: Stuffed Turkey Bell Peppers Dinner: Chicken/Broccoli/Rice

Day 19

Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Healthy Deviled Eggs Dinner: Slow-Cooker Steak + 1 cup green beans

Day 20

Breakfast: Tasty Cream of Wheat Lunch: Turkey Taco Lettuce Wraps Dinner: Spinach Salad With Steak and Blueberries

Day 21

Breakfast: Proats + 1 tablespoon peanut butter Lunch: Healthy Deviled Eggs Dinner: ***CHEAT MEAL***

Day 22

Breakfast: Tasty Cream of Wheat Lunch: Healthy Deviled Eggs Dinner: Stuffed Turkey Bell Peppers

Day 23

Breakfast: 1 Peanut Butter and Jelly Muffin + 2 scrambled eggs Lunch: Turkey Taco Lettuce Wraps Dinner: Spinach Salad With Steak and Blueberries

Day 24

Breakfast: Sweet Potato Pancakes Lunch: Turkey Taco Lettuce Wraps + Roasted Vegetable Medley Dinner: Slow-Cooker Steak + 1 cup green beans

Day 25

Breakfast: Proats + 1 tablespoon peanut butter Lunch: Easy-Baked Tilapia + Zoodle Salad + ¼ cup almonds Dinner: Chicken/Broccoli/Rice

Day 26

Breakfast: Sweet Potato Pancakes Lunch: Healthy Deviled Eggs Dinner: Slow-Cooker Steak + 1 cup green beans

Day 27

Breakfast: Tasty Cream of Wheat Lunch: Turkey Lettuce Wraps Dinner: Chicken/Broccoli/Rice

Day 28

Breakfast: Proats + 1 tablespoon peanut butter Lunch: Healthy Deviled Eggs Dinner: ***CHEAT MEAL***

Day 29

Breakfast: Microw-Eggs Lunch: Turkey Taco Lettuce Wraps Dinner: Spinach Salad With Steak and Blueberries

Day 30

Breakfast: Sweet Potato Pancakes Lunch: Healthy Deviled Eggs Dinner: Chicken/Broccoli/Rice

4

COACH ASHLEY’S

BREAKFAST RECIPES Find the nutrient breakdown for each recipe under Nutrition Facts on Page 17.

Ashley K’s Protein Pancakes MAKES 1 SERVING

• 1 scoop vanilla protein powder • 1 teaspoon ground cinnamon • 1 cup MuscleEgg in vanilla flavor (or 1 cup egg whites + ¼ teaspoon vanilla extract)

•¼ cup coconut flour •2 tablespoons water

Heat nonstick pan over medium-high heat. Add ingredients to shaker cup, and shake well to combine. The mixture should be very thick. Coat pan with cooking spray and spoon out roughly 2 tablespoons at a time into pan. When batter starts to bubble, flip pancake until cooked through. Eat them plain, or top with sugarfree syrup.

Chocolate Protein Ice Cream MAKES 1 SERVING

•1 small banana •1 scoop chocolate protein powder

•¼ cup low-fat Greek yogurt •1 teaspoon cocoa powder •sweetener to taste

Put all ingredients in blender and process until smooth. Pour mixture into airtight container and place in freezer for at least three hours. Enjoy!

Key Lime Protein Shake MAKES 1 SERVING

•½ cup fat-free cottage cheese •1 scoop vanilla protein powder •1 tablespoon lime juice (Key lime if they have it!) •2 to 4 packets stevia or Splenda •1 tablespoon sugar-free vanilla instant pudding mix

•½ teaspoon xanthan gum •1 graham cracker, crushed into crumbs •water •ice

Blend all ingredients except graham cracker on high until smooth, adding water to desired consistency. Pour into glass and top with graham-cracker crumbs.

Banana Nut Oatmeal MAKES 1 SERVING

•½ cup rolled oats •1 cup water •½ banana, sliced

•1 tablespoon chopped walnuts •1 teaspoon cinnamon

Combine oats and 1 cup water in small microwave-safe bowl. Microwave on high for three minutes. Top with banana slices, walnuts and cinnamon.

Easy Egg Whites MAKES 1 SERVING

•1 cup egg whites •1 tablespoon chopped onion •1 tablespoon chopped green bell pepper

•1 tablespoon chopped mushrooms •salt and ground black pepper, to taste

Spray 9-by-5-inch glass or microwave-safe loaf pan with cooking spray. Sprinkle onion, green bell pepper and mushrooms into pan. Season with salt and black pepper. Pour in egg whites. Microwave on high for three minutes. Remove and stir cooked egg whites into rest of ingredients. Cook for three more minutes on high. If omelet is still a little runny on top, slice it, mix again and microwave for an additional 30 seconds on high. Repeat until cooked through.

Proats

MAKES 1 SERVING •1 scoop protein powder (flavor of choice)

•½ cup quick oats

Cook oats as directed on packaging and let cool three minutes. Stir in protein powder and enjoy.

5

COACH ASHLEY’S

BREAKFAST RECIPES Microw-Eggs

Tasty Cream of Wheat

MAKES 2 SERVINGS

•¼ cup fat-free milk or soy milk •¼ teaspoon salt •1⁄8 teaspoon freshly ground black pepper •4 large egg whites •2 large whole eggs •4 (6-inch) low-carb wheat tortillas

MAKES 1 SERVING •½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese •½ cup canned black beans (low-sodium), rinsed and drained •¼ cup chopped green onions •½ cup salsa •¼ cup fat-free sour cream

Combine first five ingredients in large, microwave-safe dish, stirring with whisk. Microwave on high for three minutes, stir, then microwave an additional minute or until done. Arrange tortillas on microwave-safe plates. Divide egg mixture evenly on top of tortillas and layer with 2 tablespoons cheese, ¼ cup beans and 1 tablespoon green onions. Microwave on high for 30 seconds. Top with 2 tablespoons salsa and 1 tablespoon sour cream and serve.

•¼ cup Cream of Wheat, plain/ •1 scoop protein powder original flavor (flavor of choice) Cook Cream of Wheat as directed on packaging and let cool three minutes. Stir in protein powder and enjoy.

Peanut Butter and Jelly Muffins MAKES 1 DOZEN

•1 cup all-purpose flour •¾ cup whole-wheat flour •¼ cup Splenda or stevia •¼ cup packed dark brown sugar •1 tablespoon baking powder •½ teaspoon salt •1¼ cups fat-free milk, or nut milk

•1⁄3 cup all-natural creamy peanut butter •¼ cup egg whites •2 tablespoons coconut oil, melted •1 teaspoon vanilla extract •¼ cup sugar-free strawberry jam

Preheat oven to 400 degrees. Combine flours, sweetener, baking powder and salt in large bowl; stir with whisk. Add remaining ingredients except jam, and stir until just moist. Coat muffin pan with cooking spray, and spoon batter into each cup about half full. Spoon 1 teaspoon jam into center of batter, then spoon remaining batter on top to cover jam. Bake at 400 degrees for 20 minutes, or until muffins spring back when touched lightly in center. Let cool in pan five minutes.

Protein Pancakes MAKES 2 SERVINGS

•1 scoop vanilla protein powder •½ cup (or 3 large) egg whites •½ cup uncooked quick oats

•½ medium banana •½ cup blueberries •2 teaspoons baking powder

Place raw, uncooked oatmeal in blender or food processor and blend until it becomes fine flour. Add eggs, banana, protein powder and baking powder and blend until smooth. Toss blueberries in and mix using spatula or spoon. Heat skillet on medium-high heat and measure out about 1⁄8 cup or 2 tablespoons of batter per pancake. Cook about 45 seconds to one minute on the first side, then 30 to 45 seconds on the other side.

6

COACH ASHLEY’S

BREAKFAST RECIPES Southwestern Omelet MAKES 2 SERVINGS

•2 tablespoons fresh cilantro, chopped •¼ teaspoon salt •4 large egg whites •1 large whole egg •½ cup canned black beans (low-sodium), rinsed and

drained •¼ cup chopped green onions •¼ cup (1 ounce) reduced-fat shredded cheddar cheese •¼ cup salsa •nonfat cooking spray

Combine first four ingredients in medium bowl, stirring with whisk. Combine beans, onions, cheese and salsa in separate bowl. Heat nonstick skillet over medium heat and coat with cooking spray. Pour egg mixture into pan. Let egg mixture set slightly, then tilt pan and carefully lift edges of omelet with spatula, allowing uncooked portion to flow underneath cooked portion. Cook three minutes, then flip. Spoon bean mixture onto half the omelet, then fold it over. Cook one minute or until cheese melts.

Sweet Potato Pancakes MAKES 1 SERVING

•4 ounces cooked sweet potato •3 egg whites •½ scoop vanilla protein powder (thicker consistency is preferred) •water as needed for consistency

Optional for taste •vanilla extract •cinnamon •nutmeg •stevia

Heat pan over medium-high heat. In large bowl, mash sweet potato so there are little to no chunks. Add egg whites, protein powder and water, if needed. Mix thoroughly. Spray pan with cooking spray and spoon in batter. Cook like pancakes.

Sunny Side Frittata MAKES 4 SERVINGS

•2 cups egg whites •½ cup fat-free milk or soy milk •¼ teaspoon salt •¼ teaspoon black pepper •4 strips lean turkey bacon •½ cup diced bell pepper

•½ cup thinly sliced green onions •¼ cup (1 ounce) reduced-fat shredded cheddar cheese

Preheat oven to 375 degrees. Combine first four ingredients in small bowl, stirring well with whisk. Heat nonstick, oven-safe skillet (or cast-iron pan) over medium-high heat and coat with cooking spray. Add ham, bell pepper and onions and saute two minutes. Stir in egg whites. Reduce heat to medium and cook five minutes, stirring occasionally. Remove from heat and top with cheese. Place it in oven and bake at 375 degrees for 12 minutes, or until center is set. Cut into four wedges and serve.

7

COACH ASHLEY’S

LUNCH + DINNER RECIPES Baked Honey Dijon Mustard Chicken MAKES 6 SERVINGS

•6 boneless, skinless chicken breasts •salt and pepper, to taste •1 tablespoon honey •½ cup Dijon mustard

•¼ cup Splenda or stevia •1 teaspoon dried basil •1 teaspoon paprika •½ teaspoon dried parsley

Preheat oven to 350 degrees. Sprinkle chicken breasts with salt and pepper and place in lightly greased 9-by-13-inch baking dish. In small bowl, combine honey, Splenda, mustard, basil, paprika and parsley. Mix well. Pour half this mixture over chicken and reserve the rest. Bake 30 minutes. Then turn chicken over and brush with remaining half of honey-mustard mixture. Bake an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.

Slow-Cooker Beef Adobado MAKES 6 SERVINGS

•2 pounds lean beef brisket, cut into chunks •2 dried chili peppers, seeds and stems removed •6 cups low-sodium chicken broth, divided •1 onion, diced •4 garlic cloves, diced

•4 chipotle peppers, chopped, or ½ teaspoon chili powder •2 teaspoons cumin •2 teaspoons oregano •½ teaspoon cloves •¼ cup apple cider vinegar •2 teaspoons light soy sauce •2 bay leaves

Add all ingredients to slow cooker and cook on low for five to six hours.

Chicken/Broccoli/Rice MAKES 4 SERVINGS

•½ cup water •3 cups low-sodium vegetable broth •1 medium yellow onion, chopped •2 cloves garlic, finely chopped

•2 boneless, skinless chicken breasts, cubed •1 cup long-grain brown rice •3 cups small broccoli florets •2 teaspoons chopped fresh thyme •¼ cup toasted pine nuts

Fajita Steak Salad MAKES 6 SERVINGS

“If you’re only making salad for yourself, dish out only one serving of lettuce and salad toppings, putting the remainder in separate airtight containers in the fridge so the remaining lettuce does not get mushy and wilted!” Salad •½ tablespoon extra-virgin olive oil •1 onion, thinly sliced •1 red bell pepper, thinly sliced •1 orange bell pepper, thinly sliced •1 green bell pepper, thinly sliced •8 cups romaine lettuce, chopped •1 avocado, thinly sliced •salsa (optional)

Steak •2 cloves garlic, minced •juice of 1 lime •1 teaspoon ground cumin •1 teaspoon chili powder •1 teaspoon dried oregano •½ teaspoon onion powder •kosher salt and freshly ground black pepper •2 pounds flank steak

Whisk together garlic, lime juice, cumin, chili powder, oregano and onion powder in small bowl; season with salt and pepper, to taste. In large resealable bag, combine steak and marinade; marinate for at least 30 minutes, turning bag occasionally. Drain steak from marinade and discard. Heat skillet over medium-high. Working in batches, cook steak, flipping once, to preferred temperature (about three to four minutes per side for medium-rare). Remove from heat and let rest 10 minutes before thinly slicing against the grain. Add onion to skillet and cook, stirring often, until onions have become translucent and slightly caramelized, about seven to eight minutes; put into small bowl and set aside. Heat extra-virgin olive oil in skillet. Add bell peppers and cook, stirring often, until soft and slightly caramelized, about eight to 10 minutes; place in small bowl and set aside. To assemble salad, place romaine lettuce in large bowl; top with onion, peppers, steak and avocado. Serve immediately topped with salsa.

Bring water to a simmer in large, high-sided skillet over mediumhigh heat. Add onion and garlic and cook about six minutes or until tender. Stir in chicken, rice and broth. Bring to a boil. Cover, reduce heat to medium-low and simmer 30 minutes. Add broccoli and continue to cook about 15 minutes or until broccoli and rice are tender and all liquid is absorbed. Remove from heat and let sit five minutes, then fluff with fork. Stir in thyme and pine nuts and serve.

8

COACH ASHLEY’S

LUNCH + DINNER RECIPES Lemon Chicken With Thyme MAKES 4 SERVINGS

•2 cloves garlic, minced •1 tablespoon fresh thyme •1 teaspoon pepper •½ teaspoon sea salt

•3 to 4 boneless, skinless chicken breasts •juice of 2 lemons •zest of 1 lemon

Preheat oven to 375 degrees. Whisk together lemon juice, lemon zest, garlic, thyme, salt and pepper; set aside. Place chicken breasts in baking dish and pour mixture over top, making sure to completely coat them. Bake for about 40 minutes until juices run clear.

Fantastic Fish Tacos MAKES 4 SERVINGS

•1 pound tilapia fillets, cut into chunks •8 whole-wheat (6-inch) tortillas •3 ripe tomatoes, seeded and diced •1 bunch cilantro, chopped •1 small head cabbage, cored and shredded •2 limes, cut in wedges Marinade •1 tablespoon extra-virgin olive oil •2 tablespoons distilled white vinegar •2 tablespoons fresh lime juice •2 teaspoons lime zest •1 teaspoon honey •2 cloves garlic, minced •½ teaspoon cumin •½ teaspoon chili powder •1 teaspoon seafood seasoning, such as Old Bay •½ teaspoon ground black pepper •1 teaspoon hot pepper sauce, or to taste

Easy-Baked Tilapia MAKES 4 SERVINGS

•1 lemon, sliced •4 (4-ounce) tilapia fillets •2 teaspoons extra-virgin olive oil •1 (16-ounce) package frozen cauliflower with broccoli and •¼ teaspoon Old Bay Seasoning red bell pepper •½ teaspoon garlic salt Preheat oven to 375 degrees. Grease 9-by-13-inch baking dish. Place tilapia fillets in bottom of dish and brush with extra-virgin olive oil. Season with Old Bay and garlic salt. Top each with slice or two of lemon. Cover dish and bake 25 to 30 minutes. Serve.

Dressing MAKES 12 SERVINGS “This makes a lot of dressing! Use a little and save the rest for future dishes!” •1 (8-ounce) container light sour cream •½ cup adobo sauce •2 tablespoons fresh lime juice •2 teaspoons lime zest •¼ teaspoon cumin •¼ teaspoon chili powder •½ teaspoon seafood seasoning, such as Old Bay •salt and pepper, to taste

Place tilapia fillets in shallow dish. Whisk together marinade ingredients in large bowl. Pour marinade over fish. Cover and refrigerate six to eight hours. To make dressing, combine sour cream and adobo sauce in bowl. Stir in remaining ingredients. Cover and refrigerate. Preheat grill on high and lightly oil fish-grilling grate. Remove fish from marinade, drain off any excess and discard. Grill fish pieces until easily flaked with fork, turning once, about nine minutes. Assemble tacos by placing fish pieces in center of tortillas with tomatoes, cilantro and cabbage; drizzle with dressing. Garnish with lime wedges.

Healthy Deviled Eggs MAKES 2 SERVINGS

“Use both servings when you’re using this as a meal and only one serving — half the batch — when you’re using for a snack!” •6 hard-boiled eggs •¼ cup plain Greek yogurt •2 teaspoons Dijon mustard

•¼ teaspoon pepper •1⁄8 teaspoon salt •paprika to garnish

Peel eggs and cut them lengthwise. Remove yolks carefully and place whites on plate. Put yolks in bowl and add remaining ingredients, except paprika, mashing with fork until combined. Spoon yolk mixture back into egg whites and top with sprinkle of paprika.

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LUNCH + DINNER RECIPES Flavorful Chicken MAKES 5 SERVINGS

•5 boneless, skinless chicken breasts, cut into 1-inch strips •¼ teaspoon ground black pepper •1 tablespoon grated Parmesan cheese •1 tablespoon dried parsley

•1 clove garlic, minced •¼ teaspoon salt •1 teaspoon dried oregano •3 tablespoons lemon juice •3 tablespoons Worcestershire sauce •¼ cup white cooking wine

Combine ground pepper, cheese, parsley, garlic, salt, oregano, lemon juice, Worcestershire sauce and wine in shallow bowl and whisk together. Add chicken to bowl and turn to coat well. Marinate in refrigerator for several hours or overnight. Preheat broiler. Remove chicken from marinade (saving marinade) and place in shallow pan. Broil 8 inches from heat, turning once, until chicken is no longer pink inside (about 15 minutes). In small saucepan, bring marinade to a boil. Pour over chicken, toss and serve.

Low-Carb Thai Turkey Stir-Fry MAKES 4 SERVINGS

•1 teaspoon coconut oil •1 teaspoon sesame seed oil •2 cloves garlic, peeled and minced •2 tablespoons ground ginger •2 tablespoons fresh basil, chopped

•1 pound 99% lean ground turkey •½ cup red peppers, sliced •½ cup broccoli slaw •½ cup asparagus, chopped •1 lime, squeezed •4 tablespoons light soy sauce •2 tablespoons rice wine vinegar

In wok or large skillet, heat coconut and sesame oils over mediumhigh heat. Add ground turkey, garlic and ginger, and brown, breaking up chunks, until fully cooked. Add vegetables and cook until tender, about four to five minutes. Add soy sauce, basil, lime juice and rice vinegar and cook an additional one minute. Season with salt and pepper, to taste.

Spicy Chicken MAKES 4 SERVINGS

•2½ tablespoons paprika •2 tablespoons garlic powder •1 teaspoon salt •1 tablespoon onion powder •1 tablespoon dried thyme

•1 tablespoon ground cayenne pepper •1 tablespoon ground black pepper •4 skinless, boneless chicken breasts

In medium bowl, mix together marinade ingredients. Set aside about 3 tablespoons of this mixture for chicken and store remainder in airtight container for later use. Preheat grill to medium-high. Rub seasoning onto both sides of chicken breasts. Place chicken on grill and cook for six to eight minutes on each side, or until juices run clear.

Spinach Salad With Steak and Blueberries MAKES 4 SERVINGS

“If you’re only making salad for one person, divide the dressing into four servings and use only one for your single serving of salad so the rest of your spinach does not get soggy!” •1 cup fresh blueberries, divided •½ cup chopped walnuts, toasted and divided •3 tablespoons balsamic vinegar •3 tablespoons walnut or canola oil

•1 pound sirloin steak or strip steak, trimmed •½ teaspoon freshly ground pepper •8 cups baby spinach •¼ cup feta cheese

Preheat grill to medium. Add ¼ cup blueberries, ¼ cup walnuts and balsamic vinegar to food processor and pulse to form chunky paste. With motor running, add oil until incorporated. Transfer dressing to large bowl and set aside. Sprinkle steak with pepper and remaining ¼ teaspoon salt. Grill for about five minutes per side for medium-rare, six minutes per side for medium. Remove and let rest on clean cutting board for five minutes. Add spinach to bowl with dressing; toss to coat. Divide spinach among four plates. Thinly slice steak crosswise. Top spinach with steak, feta and remaining blueberries and walnuts.

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LUNCH + DINNER RECIPES Turkey Chili MAKES 5 SERVINGS

•1 cup red onion, chopped small •1⁄3 cup chopped and seeded poblano pepper (about 1) •1 teaspoon minced garlic •1¼ pounds 99% lean ground turkey •1 tablespoon chili powder •2 tablespoons tomato paste •2 teaspoons dried oregano •1 teaspoon ground cumin

Steak Tortillas MAKES 2 SERVINGS

•1 teaspoon extra-virgin olive oil •½ large onion, chopped •1 bell pepper, seeded and chopped •3 garlic cloves, minced •1 tablespoon tomato paste •1 teaspoon chili powder

•1 teaspoon ground cumin •6 ounces lean steak, cut into strips •6 low-carb whole-wheat tortillas (6-inch) •salsa, to taste •½ head iceberg lettuce, shredded •salt and ground pepper, to taste

Heat extra-virgin olive oil in large nonstick skillet over medium heat. Add onion and bell peppers; cook until crisp-tender, three to five minutes. Add 1 cup water; cook until water has evaporated and vegetables are softened, three to five minutes. Add garlic, tomato paste, chili powder and cumin. Cook, stirring, one minute. Add steak strips. Cook, turning meat, until no longer pink, about five minutes. Add salt and pepper, to taste. Spoon onto tortillas and top with salsa and lettuce.

Stir-Fry Chicken MAKES 1 SERVING

•1 boneless, skinless chicken breast, cooked and diced •1 teaspoon ginger powder •2 garlic cloves, minced •1 red onion, sliced •1 roasted red bell pepper, cubed

•2 teaspoons extra-virgin olive oil •1 teaspoon mild chili powder •1 tablespoon reduced-sodium soy sauce •4 packets Splenda or stevia •1 cup broccoli florets •½ cup cooked brown rice

•¼ teaspoon salt •¼ teaspoon black pepper •1 (19-ounce) can cannellini beans, rinsed and drained •1 (14.5-ounce) can diced tomatoes, undrained •1 (14-ounce) can fat-free, lowsodium chicken broth •½ cup chopped fresh cilantro •6 lime wedges

Heat large saucepan over medium heat. Add first four ingredients and cook six minutes or until turkey is done, stirring frequently to crumble. Stir in all remaining ingredients except cilantro and limes. Bring to a boil, then reduce heat and simmer 10 minutes. Stir in cilantro and serve with lime wedges.

Turkey Taco Lettuce Wraps MAKES 6 SERVINGS

•1 tablespoon extra-virgin olive oil •¾ cup chopped yellow onion •1 pound 99% lean ground turkey •2 cloves garlic •salt and freshly ground black pepper •1 tablespoon chili powder

•1 teaspoon ground cumin •½ teaspoon paprika •½ cup tomato sauce •½ cup low-sodium chicken broth •iceberg or romaine lettuce leaves, pulled apart intact and doubled up, for serving •salsa

Heat extra-virgin olive oil in nonstick skillet over medium-high heat. Add onion and saute two minutes. Add turkey and garlic, season with salt and pepper and cook, breaking up turkey occasionally until cooked through, about five minutes. Add chili powder, cumin, paprika, tomato sauce and chicken broth. Reduce to a simmer and cook about five minutes until sauce has reduced. Serve mixture over lettuce leaves with desired toppings.

Steam broccoli to desired tenderness. Set aside. Heat extra-virgin olive oil in nonstick pan or wok, and stir-fry ginger, garlic and onion two minutes. Add chili powder and cook briefly, about a minute. Add chicken, and stir-fry two minutes more. Add broccoli into wok with soy sauce, sweetener, red bell pepper and 4 tablespoons water, then cook until heated through. Serve over rice.

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LUNCH + DINNER RECIPES Slow-Cooker Steak MAKES 8 SERVINGS

•2 pounds beef sirloin, cut into 2-inch strips •1 cube beef bouillon •¼ cup hot water •1 tablespoon cornstarch •½ cup chopped onion

•2 large green bell peppers, roughly chopped •1 can (8 ounces) stewed tomatoes, with liquid •3 tablespoons soy sauce •2 packets Splenda or stevia •garlic powder to taste

Heat large skillet over medium heat. Add sirloin strips and sprinkle with garlic powder, to taste. Cook until browned. Transfer meat to slow cooker. In bowl, mix bouillon cube with hot water until dissolved, then mix in cornstarch until dissolved. Pour mixture into slow cooker with meat. Add onion, green peppers, stewed tomatoes, soy sauce, sweetener and salt. Mix thoroughly. Cover and cook on high for three to four hours, or on low for six to eight hours.

Stuffed Turkey Bell Peppers MAKES 4 SERVINGS

•4 bell peppers (green, red or yellow) •1 pound 99% lean ground turkey •2 tablespoons extra-virgin olive oil •1 teaspoon dried oregano •2 tablespoons fresh parsley, chopped

•½ onion, diced •2 cloves garlic, chopped •½ cup mushrooms, chopped •½ cup tomatoes, minced •2 ounces shredded fat-free cheddar cheese •salt and pepper to taste

Preheat oven to 350 degrees. Line baking pan with tinfoil and coat with cooking spray. Chop tops off bell peppers and clean out seeds. Lightly shave off ends so peppers can stand upright in pan. Set aside. Heat large skillet over medium heat and add in extra-virgin olive oil. Once heated, add ground turkey and cook, breaking up chunks until browned. Add in garlic, onion, mushrooms and tomato and cook two minutes. Stir in oregano, parsley, and salt and pepper, to taste. Remove from heat. Stuff four bell peppers with meat and veggie mix and top with fatfree cheese. Bake in oven for 15 minutes. Allow to cool a few minutes before serving.

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SIDE RECIPES Krispy Kale Chips MAKES 2 SERVINGS

•1 bunch kale •1 tablespoon extra-virgin olive oil, divided

•1 tablespoon balsamic vinegar •1 pinch sea salt, to taste

Preheat oven to 300 degrees. Cut away inner ribs from each kale leaf and discard; tear leaves into pieces of uniform size. (“I like mine about the size of a small potato chip!”) Wash torn kale pieces and spin in salad spinner, or pat with paper towels until they’re very dry. Put kale pieces into large resealable bag with about half the extravirgin olive oil. Seal and squeeze bag so oil gets distributed evenly on kale pieces. Add remaining oil and squeeze bag more, until all kale pieces are evenly coated with oil and slightly “massaged.” Add vinegar, reseal bag and shake to coat. Spread leaves onto baking sheet and roast in oven until mostly crisp, about 35 minutes. Season with salt and serve immediately.

Roasted Garlic Lemon Broccoli MAKES 4 SERVINGS

•2 heads broccoli, separated into florets •2 teaspoons extra-virgin olive oil

•1 teaspoon sea salt •½ teaspoon ground black pepper •1 clove garlic, minced •½ teaspoon lemon juice

Preheat oven to 400 degrees. In large bowl, toss broccoli florets with extra-virgin olive oil, sea salt, pepper and garlic. Coat baking sheet with nonstick spray and spread florets out on top. Bake until tender, about 15 to 20 minutes. Remove and drizzle liberally with lemon juice before serving.

Roasted Vegetable Medley MAKES 6 SERVINGS

“Serve hot or cold — it’s great either way!” •2 teaspoons extra-virgin olive oil, divided •1 cup green beans •1 large parsnip, peeled and cut into 1-inch pieces •1 cup baby carrots •1 zucchini, cut into 1-inch slices

•1 bunch fresh asparagus, cut into 1-inch pieces •½ cup roasted red peppers, cut into 1-inch pieces •2 cloves garlic, minced •¼ cup chopped fresh basil •½ teaspoon kosher salt •½ teaspoon ground black pepper

Preheat oven to 425 degrees. Grease two baking sheets with 1 teaspoon extra-virgin olive oil. Place green beans, parsnips and carrots onto baking sheets. Bake for 30 minutes, then add zucchini and asparagus and drizzle with remaining extra-virgin olive oil. Continue baking until vegetables are tender, about 30 more minutes. Remove from oven and allow to cool. In bowl, toss roasted peppers with garlic, basil, salt and pepper until combined. Add roasted vegetables and toss to mix.

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SIDE RECIPES

Tasty Quinoa MAKES 4 SERVINGS

•1 tablespoon extra-virgin olive oil •1 cup uncooked quinoa •1 medium onion, finely chopped •3 cloves garlic, minced •1 small green bell pepper, chopped

•1 (8-ounce) can tomato puree •2½ cups water •1 teaspoon chili powder •¼ teaspoon garlic powder •¼ teaspoon ground cumin

Heat extra-virgin olive oil in large saucepan over medium-high heat. Stir in quinoa, onion, garlic and green pepper. Cook and stir five to 10 minutes until the onion is tender and quinoa is lightly toasted. Stir in tomato sauce and water, then season with chili powder, garlic powder and cumin. Bring to a boil, then reduce heat to medium-low, cover and simmer until quinoa is tender and liquid is absorbed, about 30 minutes.

Spicy Sweet Potato Fries MAKES 4 SERVINGS

•16 ounces sweet potatoes, cut into french fries •2 tablespoons coconut oil, melted

•½ tablespoon taco seasoning mix •¼ teaspoon cayenne pepper

Preheat oven to 425 degrees. In plastic bag, combine sweet potatoes, coconut oil, taco seasoning and cayenne pepper. Close tightly and shake bag until fries are evenly coated. Spread fries out in single layer on two large baking sheets. Bake 30 minutes, or until crispy and brown on one side. Turn fries over using spatula and cook for another 30 minutes, or until crispy on outside and tender inside.

Zoodle Salad MAKES 2 SERVINGS

•2 zucchini •¼ English cucumber, chopped •10 to 15 cherry tomatoes, halved •10 pitted Kalamata olives, halved

•¼ cup red onion, thinly sliced •2 ounces reduced-fat feta cheese •1 tablespoon extra-virgin olive oil •2 tablespoons fresh lemon juice •1 teaspoon dried oregano •salt and ground black pepper, to taste

Spiralize your zucchini, or use a mandolin to slice thin, to make zoodles. Place zoodles in large bowl and top with cucumber, tomatoes, olives, red onion and feta cheese. Whisk olive oil, lemon juice, oregano, salt and pepper together in bowl until smooth. Pour over zoodle mixture and toss to coat. Marinate salad in refrigerator for 10 to 15 minutes.

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SNACKRECIPES Each day, you get one or two snacks, depending on your activity level and level of hunger. Choose from these healthy options and you will be able to maintain your diet while quelling your hunger!

Grab-and-Go Snacks 1 SERVING EACH

•¾ cup carrots •¼ cup almonds •½ whole-wheat bagel •2 hard-boiled eggs

Chicken and Veggie Mediterranean Skewers MAKES 4 SERVINGS (2 skewers = 1 snack serving)

“Here’s a tip: Soak your bamboo skewers in water for 20 minutes before adding meat and veggies — that way they won’t char when you put them on the grill!” •8 bamboo skewer sticks •1 pound boneless, skinless chicken breasts, cut into chunks •1 cup mushrooms, halved •1 cup bell peppers, cut into large pieces •1 cup zucchini, cut into thick rounds

•1 cup baby tomatoes •1 cup red onion, cut into large pieces •1 teaspoon cumin •1 teaspoon rosemary •1 teaspoon salt •1 teaspoon pepper •1 tablespoon olive oil •1 teaspoon Italian seasoning

Preheat grill to medium-high. In large bowl, mix chicken pieces with cumin, rosemary, salt, pepper, Italian seasoning and olive oil. Set aside five to 10 minutes to marinate. Take skewer and alternate one piece each of chicken, onion, bell pepper, mushroom, zucchini and tomato. Repeat for all eight skewers; you should have about three to four pieces of chicken on each skewer. Grill until chicken is cooked through, rotating every couple of minutes so all sides heat evenly, about 15 minutes.

Lemon Turkey Meatballs

MAKES 16 MEATBALLS (4 meatballs = 1 serving) •1 pound 99% lean ground turkey •2 egg whites, or one whole egg, beaten •1 teaspoon extra-virgin olive oil •1 to 2 teaspoons lemon rind, grated (“If you like it more lemony, use more rind!”) •1 lemon, squeezed •1 tablespoon oregano •salt and pepper, to taste

•1 tablespoon fresh parsley, chopped •1 tablespoon fresh basil, chopped •1 tablespoon fresh garlic, chopped •1⁄3 cup onion, finely diced •3 tablespoons panko breadcrumbs

In large mixing bowl, combine turkey, extra-virgin olive oil, eggs, grated lemon rind and seasonings and mix together well with your hands. Add in panko breadcrumbs, onion and garlic and mix well again. Make mixture into little balls about the size of a golf ball. Heat skillet over medium-high. Coat with cooking spray, then place meatballs in skillet, leaving room in between. Cook, turning frequently, until browned and cooked through.

Avocado Toast MAKES 1 SERVING

•1 slice Ezekiel, whole-grain or wheat bread •1⁄3 ripe avocado, sliced •salt to taste

•drizzle of olive oil (optional) •black pepper, red pepper flakes, paprika or ground cumin (optional)

Toast bread and then layer with avocado slices. Sprinkle with seasonings and olive oil to taste.

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SNACKRECIPES Cottage Cheese Fluff MAKES 3 SERVINGS

•1½ cups fat-free cottage cheese •1 package sugar-free Jell-O mix (any flavor)

•4 ounces Cool Whip “Free” whipped topping

Place cottage cheese in food processor and blend until creamy. Pour into bowl and whisk in flavored gelatin powder. Fold in whipped topping. Serve immediately and refrigerate any remaining portions.

Cheesecake Greek Yogurt MAKES 1 SERVING

•6 ounces plain Greek yogurt •2 tablespoons flax meal

•½ tablespoon sugar-free pudding mix, any flavor •Splenda or stevia to taste

Add all ingredients into bowl, mix well and enjoy.

Tasty Banana Shake MAKES 1 SERVING

•8 ounces unsweetened vanilla almond milk •1 scoop chocolate protein powder

•½ frozen ripe banana •½ avocado •ice •Splenda or stevia, if desired

Put all ingredients into blender cup and mix until smooth.

Sweet Cucumbers MAKES 1 SERVING

•1 large cucumber, sliced

•stevia to taste

Combine cucumber with stevia in bowl and mix. Let sit for 15 minutes and enjoy.

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NUTRITION FACTS Breakfasts

Banana Nut Oatmeal Nutrition Facts (per serving): calories 292, fat 9 g, protein 9 g, saturated fat 1 g, sodium 1 mg, carbs 47 g, fiber 8 g, sugar 8 g Southwestern Omelet Nutrition Facts (per serving): calories 175, protein 18 g, carbs 16 g, fat 6 g, saturated fat 2.5 g, sodium 867 mg, fiber 4 g, sugar 2.5 g Microw-Eggs Nutrition Facts (per serving): calories 450, protein 43 g, carbs 47 g, fat 15.5 g, saturated fat 5 g, sodium 1,732 mg, fiber 10.5 g, sugar 7g Sunny Side Frittata Nutrition Facts (per serving): calories 241, protein 39 g, carbs 8 g, fat 4.5 g, saturated fat 2 g, sodium 1,099 mg, fiber 0.5 g, sugar 5g Peanut Butter and Jelly Muffins Nutrition Facts (per serving of 1 muffin): calories 173, protein 5 g, carbs 25 g, fat 6 g, saturated fat 2.5 g, sodium 212 mg, fiber 2 g, sugar 6 g Key Lime Protein Shake Nutrition Facts (per serving): calories 332, protein 38 g, carbs 36 g, fat 4 g, saturated fat 1 g, sodium 876 mg, fiber 4 g, sugar 10 g Chocolate Protein Ice Cream Nutrition Facts (per serving): calories 256, protein 30 g, carbs 30 g, fat 3 g, saturated fat 1 g, sodium 285 mg, fiber 4 g, sugar 15 g Protein Pancakes Nutrition Facts (per serving): calories 243, protein 20.5 g, carbs 20.5 g, fat 3 g, saturated fat 1 g, sodium 472 mg, fiber 5 g, sugar 12 g Sweet Potato Pancakes Nutrition Facts (per serving): calories 219, protein 25 g, carbs 26 g, fat 2 g, saturated fat 0.6 g, sodium 230 mg, fiber 4 g, sugar 11 g Ashley K’s Protein Pancakes Nutrition Facts (per serving): calories 508, protein 58 g, carbs 39 g, fat 11 g, saturated fat 9 g, sodium 576 mg, fiber 23 g, sugar 7 g

Proats Nutrition Facts (per serving): calories 283, protein 28 g, carbs 30 g, fat 5 g, saturated fat 1 g, sodium 52 mg, fiber 5 g, sugar 1 g

Easy-Baked Tilapia Nutrition Facts (per serving): calories 164, protein 24.5 g, carbs 5 g, fat 4.5 g, saturated fat 1 g, sodium 376 mg, fiber 2 g, sugar 2.5 g

Flavorful Cream of Wheat Nutrition Facts (per serving, with Cream of Wheat made using nonfat milk): calories 253, protein 32 g, carbs 23 g, fat 3 g, saturated fat 1 g, sodium 182 mg, fiber 1 g, sugar 13 g

Fantastic Fish Tacos Nutrition Facts (per serving of fish tacos without dressing): calories 365, protein 42 g, carbs 39.5 g, fat 10 g, saturated fat 1 g, sodium 761 mg, fiber 11 g, sugar 9.5 g

Easy Egg Whites Nutrition Facts (per serving): calories 135, protein 27 g, carbs 4 g, fat 0.5 g, saturated fat 0 g, sodium 405 mg, fiber 0.5 g, sugar 3 g

Lunches + Dinners

Lemon Chicken With Thyme Nutrition Facts (per serving): calories 141, protein 27.5 g, carbs 3 g, fat 1.5 g, saturated fat 0.5 g, sodium 368 mg, fiber 0.5 g, sugar 0.75 g Slow-Cooker Beef Adobado Nutrition Facts (per serving): calories 223, protein 29 g, carbs 6 g, fat 9 g, saturated fat 3 g, sodium 195 mg, fiber 1 g, sugar 2g Turkey Chili Nutrition Facts (per serving): calories 224, protein 30 g, carbs 26 g, fat 1 g, saturated fat 0.2 g, sodium 688 mg, fiber 8 g, sugar 4 g Chicken/Rice/Broccoli Nutrition Facts (per serving): calories 346, protein 21 g, carbs 47 g, fat 8 g, saturated fat 1 g, sodium 170 mg, fiber 5 g, sugar 4.5 g Stir-Fry Chicken With Brown Rice Nutrition Facts (per serving): calories 484, protein 35 g, carbs 53 g, fat 13 g, saturated fat 2 g, sodium 703 mg, fiber 8 g, sugar 7 g Steak Tortillas Nutrition Facts (per serving): calories 433, protein 44 g, carbs 50.5 g, fat 14.5 g, saturated fat 3 g, sodium 847 mg, fiber 13 g, sugar 6.5 g Baked Honey Dijon Mustard Chicken Nutrition Facts (per serving): calories 165, protein 27 g, carbs 4 g, fat 1.5 g, saturated fat 0.3 g, sodium 557 mg, fiber 0.2 g, sugar 3 g

Nutrition Facts (per 1 serving of dressing): calories 76, protein 2 g, carbs 5 g, fat 6 g, saturated fat 2 g, sodium 172 mg, fiber 0.8 g, sugar 0.9 g Spicy Chicken Nutrition Facts (per serving): calories 162, protein 29 g, carbs 7 g, fat 2 g, saturated fat 0.5 g, sodium 662 mg, fiber 2 g, sugar 2 g Flavorful Chicken Nutrition Facts (per serving): calories 160, protein 28 g, carbs 4 g, fat 2 g, saturated fat 0.6 g, sodium 398 mg, fiber 0.2 g, sugar 2.5 g Fajita Steak Salad Nutrition Facts (per serving): calories 298, protein 33 g, carbs 11 g, fat 15 g, saturated fat 5 g, sodium 139 mg, fiber 5 g, sugar 4 g Turkey Taco Lettuce Wraps Nutrition Facts (per serving): calories 139, protein 21 g, carbs 7 g, fat 3 g, saturated fat 0.5 g, sodium 163 mg, fiber 3 g, sugar 3 g Spinach Salad With Steak and Blueberries Nutrition Facts (per serving): calories 419, protein 28 g, carbs 14 g, fat 29 g, saturated fat 6 g, sodium 265 mg, fiber 5 g, sugar 6 g Slow-Cooker Steak Nutrition Facts (per serving): calories 188, protein 24 g, carbs 7 g, fat 7 g, saturated fat 0 g, sodium 484 mg, fiber 1 g, sugar 3 g Low-Carb Thai Turkey Stir-Fry Nutrition Facts (per serving): calories 143, protein 23 g, carbs 6 g, fat 3 g, saturated fat 1 g, sodium 580 mg, fiber 1.5 g, sugar 1 g Stuffed Turkey Bell Peppers Nutrition Facts (per serving): calories 223, protein 26 g, carbs 13 g, fat 8 g, saturated fat 1 g, sodium 264 mg, fiber 3 g, sugar 8 g

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NUTRITION FACTS Sides

Zoodle Salad Nutrition Facts (per serving): calories 273, protein 8.5 g, carbs 23 g, fat 18 g, saturated fat 3.5 g, sodium 726 mg, fiber 3 g, sugar 6.5 g Tasty Quinoa Nutrition Facts (per serving): calories 253, protein 9 g, carbs 42 g, fat 6 g, saturated fat 1 g, sodium 126 mg, fiber 7 g, sugar 7 g Spicy Sweet Potato Fries Nutrition Facts (per serving): calories 159, protein 2 g, carbs 23 g, fat 7 g, saturated fat 6 g, sodium 143 mg, fiber 3 g, sugar 5 g Krispy Kale Chips Nutrition Facts (per serving): calories 117, protein 3 g, carbs 11 g, fat 8 g, saturated fat 1 g, sodium 123 mg, fiber 2 g, sugar 1 g Roasted Vegetable Medley Nutrition Facts (per serving): calories 76, protein 3 g, carbs 14 g, fat 2 g, saturated fat 0.3 g, sodium 248 mg, fiber 4 g, sugar 5 g Roasted Garlic Lemon Broccoli Nutrition Facts (per serving): calories 118, protein 7 g, carbs 20 g, fat 4 g, saturated fat 0.6 g, sodium 694 mg, fiber 9 g, sugar 4 g

Grab-and-Go Snacks

¾ cup carrots: Nutrition Facts (per serving): calories 39, fat 0.2 g, saturated fat 0 g, sodium 66 mg, carbs 9 g, fiber 3 g, sugar 4 g, protein 1 g

Snack Recipes

Chicken and Veggie Mediterranean Skewers Nutrition Facts (per serving of 2 skewers): calories 192, protein 28 g, carbs 8 g, fat 5 g, saturated fat 1 g, sodium 663 mg, fiber 2 g, sugar 4 g Lemon Turkey Meatballs Nutrition Facts (per serving of 4 meatballs): calories 166, protein 24 g, carbs 12 g, fat 2 g, saturated fat 0.4 g, sodium 90 mg, fiber 1 g, sugar 1 g Avocado Toast Nutrition Facts (per serving): calories 158, protein 6 g, carbs 19 g, fat 8 g, saturated fat 1 g, sodium 78 mg, fiber 6 g, sugar 0.3 g Cottage Cheese Fluff Nutrition Facts (per serving): calories 126, protein 11 g, carbs 20 g, fat 0 g, saturated fat 0 g, sodium 441 mg, fiber 0 g, sugar 10 g Cheesecake Greek Yogurt Nutrition Facts (per serving): calories 264, protein 18 g, carbs 17 g, fat 13 g, saturated fat 7 g, sodium 325 mg, fiber 4 g, sugar 7 g Tasty Banana Shake Nutrition Facts (per serving): calories 329, protein 21 g, carbs 31 g, fat 15 g, saturated fat 3 g, sodium 226 mg, fiber 8 g, sugar 17 g Sweet Cucumbers Nutrition Facts (per serving): calories 45, protein 2 g, carbs 12 g, fat 0.3 g, saturated fat 0.1 g, sodium 6 mg, fiber 3 g, sugar 5 g

¼ cup almonds: Nutrition Facts (per serving): calories 206, fat 18 g, saturated fat 1 g, sodium 0.4 mg, carbs 7 g, fiber 4 g, sugar 2 g, protein 8 g ½ whole-wheat bagel: Nutrition Facts (per serving): calories 155, fat 2 g, saturated fat 0 g, sodium 280 mg, carbs 31 g, fiber 4 g, sugar 5 g, protein 7 g 2 hard-boiled eggs: Nutrition Facts (per serving): calories 155, protein 13 g, carbs 1 g, fat 11 g, saturated fat 3 g, sodium 124 mg, fiber 0 g, sugar 1 g

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