Chicken Muffins

 SO easy to take and eat on-the-go and honestly delicious warm or cold.
~ Coach Steph

2 lbs. ground chicken
3 egg whites
1 cup quick cooking oats
½ tsp ground cumin
½ tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper
1 tsp salt
2 tbsp garic powder
1 diced onion
1 cup diced asparagus

Directions:

Pre heat oven to 375 and spray muffin pan with cooking spray. Mix all the ingredients in one large bowl until well combined. Roll the mixture into balls and place each one in the muffin pan.

Bake for 35-40 minutes or until cooked through.

Cauliflower Pizza Crust

1 small head or 2/3 large head of cauliflower
¼ cups Parmesan Cheese
¼ cups Monterey Jack Cheese
¼ teaspoons Sea Salt
½ teaspoons Dried Basil
½ teaspoons Dried Oregano
½ teaspoons Garlic Powder
1 Egg



Instructions:

Wash and thoroughly dry the cauliflower.

Cut off the florets. You don’t need the stem.

Pulse in the food processor until you get cauliflower “snow”. You should end up with 2 to 3 cups.

Cover the cauliflower and microwave for about 4 or 5 minutes.

Dump the cauliflower out onto a paper towel and clean tea towel and let it cool off.

Preheat the oven to 450ºF. Place your cookie sheet in the oven to heat it up.

Wrap up the cauliflower in the dish cloth and paper towel and wring out as much excess water as you can.

Combine the Parmesan cheese, Monterey Jack cheese, sea salt, dried basil, dried oregano, garlic powder, and cauliflower in a medium bowl.

Mix it together with a spoon to combine the ingredients. Then add the egg and use your hands to form it into a dough ball.

Pat it down gently onto a piece of parchment paper with oil spread (or sprayed) onto it.

Use your hands to form it into a pizza crust, about 1/4″ thick.

Optional: Slide the parchment paper onto the heated up cookie sheet and bake the crust without any toppings for about 8 to 11 min
utes until it is golden brown.

Remove from the oven and add your toppings. (I highly recommend spreading on a bit of olive oil and topping it with feta cheese, mozzarella cheese, kalamata olives, red onion, cherry tomatoes and parsley.)

Bake it for another 5 to 7 minutes with your toppings on it.

Note: If you are only going to bake it once, leave it in for about 15 to 17 minutes.

Clean French Toast

1.5 scoops of cake batter protein powder
4 egg whites
2 whole eggs
Cinnamon
Stevia
Vanilla

Mix all ingredients together.

Dip Ezekiel bread in it and cook in pan.

Optional:

Top with 1 Tbsp almond and sugar free syrup.


Macros per piece with topping:
146.25 calories
2g fat
16.25g carbs
13g protein

Easy Homemade Protein Bars

160 Grams Oats
120 Grams Chocolate Protein Powder
1/2 C Almond milk
5 TBLS Peanut Butter

Mix all ingredients together, and spray a cooking pan with non stick cooking spray. Press mixture into pan, and freeze for 30 min. Cut bars according to your macros, probably in fifths. You can have this for meal 1, 3, or 5 just make sure you get in your fruit and veggie to according to your meal plan. These are WAY better then store bought protein bars.

Protein Powder Peanut Butter Sandwich

Start with protein powder (divide serving in half) – use Tupperware and put half of serving into each square

Add water until pasty – mix it up

It is going to be thin (spread over entire bottom)

Cook at 60% power for 1:10 – flip it over and pop it out

Post workout – use powdered peanut butter

Other times – use regular peanut butter

Add 1/2 banana and slice into pieces

Spread peanut butter around on one side and slice banana on other side (or other fruit – strawberries)

From Amy Curlsand Whey

Protein Waffles

Egg whites
Oats
Splash of water
Sprinkle of cinnamon and stevia to sweeten

Mix all together, and spray a waffle maker with PAM spray and pour enough in so it doesn't spill over top. Cut up your fruit and place on top, and use your peanut Butter for your fat. The amounts will depend on your macros for your meal 1. So if that is 3 servings of oatmeal, that would be 3/4C, and if your Lean protein is 3 servings, that would be 6 egg whites. ENJOY. You can also make in a skillet

Frozen Greek Yogurt Bars

(make according to your own macros)

- 300g of FAGE yogurt
- Fruit - any type and amount of chopped fruit is fine...
-chopped raw nuts, peanut butter, oats, etc.

Directions:

In a large bowl, mix together the Greek yogurt, and the ingredients you've chosen such as fruit, nuts, and oats. Line a 9-inch x 9-inch pan with aluminum foil or wax paper.

Pour the Greek yogurt mixture into the pan and spread mixture to all edges of the pan. Cover the pan with plastic wrap and freeze yogurt mixture overnight.

Slice according to how big or small you want the bars. Place bars in a plastic gallon freezer bag or place each bar in its own individual snack bag.