A FIT GIRL'S

a plan that's sure to make it burn.

you CAN
lift with us!
TABLE OF

WHAT'S INSIDE...
important info
app info
helpful hints + recc. equipment
follow along video links
weekly schedule
treadmill interval workouts
anywhere cardio workouts
upper body workouts
full body workouts
lower body workouts
heavy glute workouts
core workouts
strength/rep based workouts
exercise/progressive overload tracker
measurement tracker
goal tracker
contact info
join private facebook group
meal guide
how many calories do you need?
mindful eating guide
cooking tips
grocery guide
meal guide recipes + ideas
cookbook freebie recipe
 important
INFO:

By participating in this fitness plan, you are agreeing to do so at your OWN risk. I, MaKayla
Thomas, am not liable for any injury for any damage/injury that may occur. By participating in
this fitness plan, you assume any and all liability and financial responsibilities, and agree to be
held liable of any/all injury/damage that may occur. Please consult a physician prior to
performing any of these exercises, or following the included meal plan. Doing so may result in
necessary legal action. I have legally purchased each song, but do not take credit for any song
within the plan and all rights/credit remain with original owner. List of credited artists is
available within plan. Please modify workouts/recipes to fit YOUR needs. Please do not discredit
my hard work by copying, sharing, distributing any material to any other individual(s) without
permission. All content created by MaKayla Kim Thomas.
 join.us!
click link to join private FB group!
Seasonal challenges, Q & A,
discount codes, motivation, and
all things fitness related!

JOIN FB GROUP
 helpful
FAQ: ANSWER:
As much as I wish I could include music, that is outside of my
control. Feel free to turn on music from another device while
What about your follow along videos play, or consider downloading my
the music?? app...I offer full follow videos in my app that allow the option
to play your own music in the background! HIGHLY
recommend! CLICK HERE for that option.

Make sure you have wifi or internet connection. If you see an

My videos error notification that says "playbacks have been exceeded"
won't play! look in the top right corner where it says "sign in" and make
(see next page) sure you sign into the email account you initially received your
plan! (see next page)
You can use whatever weight amount you feel
comfortable using, but as a general guide:
CLICK HERE TO SEE FULL
LIST OF EQUIPMENT! HIIT workouts= lightweight, a weight amount you can do
10-15 reps with but should be challenging by the end of
your set (I use 5-10 lb weights for these)
PROPER FORM IS MORE
IMPORTANT THAN USING Strength + EMOM workouts = moderate amount, you
HEAVY WEIGHT! WORK ON
FORM FIRST, THEN FOCUS
can do 8-10 reps and by the final reps you should feel the
ON INCREASING WEIGHTS! burn. (I use 10-15lbs for these)
Heavy glute workouts= go heavy here! you should only
be able to physically complete 6-8 reps with this amount
before you need to drop the weights and rest.
Don't panic, they are hard for everyone! No challenge = no change.
The workouts BUT, I highly recommend taking additional breaks, pausing your
video, if you can't do a certain movement substitute with one you
are too hard! can! I have included modifications in the videos for some
movements. If you can only do half of a workout at a time, that's
totally fine! We're aiming for consistency, not perfection :)
 FOLLOW ALONG
videos
Anywhere Cardio #1: personally victimized by cardio
Anywhere Cardio #2: HIIT it hard
Anywhere Cardio #3: burn + learn
Anywhere Cardio #4: final countdown click!
CARDIO Treadmill #1: so basic
Treadmill #2: moving mountains
Treadmill #3: going the extra mile
Treadmill #4: run it up
Treadmill #5: tap out
Biceps + Triceps: let it burn
Shoulders + Back: back attack
Back + Bicep: back at it

UPPER
Shoulders + Tricep: give it a tri
Full Upper Body #1: suns out, guns out
Full Upper Body #2: sculpt squad
Strength #1: biceps + triceps
Strength #2: shoulders + back
Strength #3: full upper body
Lower Body HIIT #1: workout twerkout
Lower Body HIIT #2: peach power
Booty Burner warm-up #1
Booty Burner warm-up #2

LOWER Booty Burner warm-up #3

Booty Burner warm-up #4
Heavy Glutes #1: glute salute HOME VERSION
Heavy Glutes #2: all my single leggies HOME VERSION
Heavy Glutes #3: tensions rising HOME VERSION
Heavy Glutes #4: the limit does not exist HOME VERSION
Full Body #1: is HIIT a carb?
Full Body #2: hot shot

FULL
Full Body #3: full body burn
Strength #4: full body
Core #1: ab attack
Core #2: hourglass
Core #3: core crusher
Core #4: after burn

CLICK FOR MY PLAYLIST!

 WEEKLY
schedule
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
ANYWHERE FREE CHOICE ANYWHERE WALK OR JUMP ANYWHERE
CARDIO #1 CARDIO (10-20 MIN) CARDIO #4 ROPE 10 MIN. CARDIO #3

week 1 WARM-UP BICEPS + TRICEPS WARM-UP FULL BODY #1 WARM-UP

GLUTES #1 CORE #1 GLUTES #2 STRETCH GLUTES #3

ANYWHERE ANYWHERE WALK OR JUMP ANYWHERE ANYWHERE

CARDIO #1 CARDIO #2 ROPE 10 MIN. CARDIO #3 CARDIO #4

week 2 SHOULDERS + BACK

WARM-UP FULL UPPER WARM-UP STRENGTH #4
OPTIONAL 10 MIN BODY #1
CARDIO (FREE GLUTES #4 GLUTES #1 CORE #2
CHOICE) STRETCH
ANYWHERE
ANYWHERE ANYWHERE WALK OR JUMP ANYWHERE
CARDIO #2
CARDIO #4 CARDIO #1 ROPE 10 MIN. CARDIO #2

week 3 WARM-UP
BACK + BICEPS
WARM-UP FULL BODY #2 WARM-UP
OPTIONAL 10 MIN
GLUTES #1 CARDIO (FREE GLUTES #2 CORE #3 GLUTES #3
CHOICE)
ANYWHERE WALK OR JUMP ANYWHERE
CARDIO #4
ANYWHERE ANYWHERE CARDIO #2
CARDIO #2 ROPE 10 MIN.
CARDIO #1

week 4
STRENGTH #1 FULL BODY #3
WARM-UP SHOULDERS +
LOWER BODY #1
OPTIONAL 10 MIN TRICEPS OPTIONAL 10 MIN
CARDIO (FREE GLUTES #4 CARDIO (FREE
STRETCH
CHOICE) CORE #4 CHOICE)

The following schedule implements a variety of workouts that prioritize

fatloss/weightloss with an emphasis on general toning/glute development. Please
note, as I am unable to accommodate each individual's exact fitness level, you
are encouraged to MODIFY according to YOUR body/schedule and work your way
up to completing the workout's listed as you get stronger and more conditioned.
Add in your rest days, take additional breaks, and modify as needed.

click!
 WEEKLY
schedule
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
ANYWHERE FREE CHOICE ANYWHERE ANYWHERE ANYWHERE
CARDIO #1 CARDIO (10-20 MIN) CARDIO #4 CARDIO #1 CARDIO #2

week 5 WARM-UP FULL UPPER WARM-UP BACK + BICEPS WARM-UP

BODY #2
GLUTES #1 GLUTES #2 CORE #1 GLUTES #3

ANYWHERE WALK OR JUMP ANYWHERE ANYWHERE

CARDIO #2 ROPE 10 MIN. CARDIO #3 CARDIO #4
SHOULDERS + TRICEPS
week 6 OPTIONAL 10 MIN
WARM-UP FULL BODY #2 WARM-UP STRENGTH #2
CARDIO (FREE CHOICE)
GLUTES #4 STRETCH GLUTES #1 CORE #2

ANYWHERE
ANYWHERE ANYWHERE WALK OR JUMP ANYWHERE
CARDIO #3
CARDIO #4 CARDIO #1 ROPE 10 MIN. CARDIO #4

week 7 WARM-UP
FULL UPPER
BODY #1 WARM-UP BICEPS + TRICEPS WARM-UP

GLUTES #1 OPTIONAL 10 MIN GLUTES #2 CORE #3 GLUTES #3

CARDIO (FREE CHOICE)
ANYWHERE
ANYWHERE ANYWHERE WALK OR JUMP ANYWHERE CARDIO #2
CARDIO #1
CARDIO #2 ROPE 10 MIN. CARDIO #3
FULL UPPER
week 8 STRENGTH #3
WARM-UP FULL BODY #1 LOWER BODY #2 BODY #2

OPTIONAL 10 MIN
CORE #4 STRETCH OPTIONAL 10 MIN
CARDIO (FREE GLUTES #4
CARDIO (FREE
CHOICE)
CHOICE)
The following schedule implements a variety of workouts that prioritize
fatloss/weightloss with an emphasis on general toning/glute development. Please
note, as I am unable to accommodate each individual's exact fitness level, you
are encouraged to MODIFY according to YOUR body/schedule and work your way
up to completing the workout's listed as you get stronger and more conditioned.
Add in your rest days, take additional breaks, and modify as needed.

click!
 WEEKLY
schedule
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
ANYWHERE FREE CHOICE WALK OR JUMP ANYWHERE ANYWHERE
CARDIO #1 CARDIO (10-20 MIN) ROPE 10 MIN. CARDIO #1 CARDIO #2

week 9 WARM-UP SHOULDERS + BACK WARM-UP FULL BODY #1 WARM-UP

GLUTES #1 CORE #1 GLUTES #2 STRETCH GLUTES #3

ANYWHERE CARDIO #4 ANYWHERE WALK OR JUMP ANYWHERE ANYWHERE

CARDIO #2 ROPE 10 MIN. CARDIO #3 CARDIO #1
BICEPS + TRICEPS
week 10 OPTIONAL 10 MIN
WARM-UP FULL UPPER WARM-UP STRENGTH #4
BODY #1
CARDIO (FREE CHOICE) GLUTES #4 GLUTES #1 CORE #2
STRETCH

ANYWHERE ANYWHERE ANYWHERE

ANYWHERE WALK OR JUMP
CARDIO #2
CARDIO #4 CARDIO #1 ROPE 10 MIN. CARDIO #3

week 11 WARM-UP
FULL BODY #3
WARM-UP BACK + BICEPS WARM-UP
OPTIONAL 10 MIN
GLUTES #1 CARDIO (FREE GLUTES #2 CORE #3 GLUTES #3
CHOICE)

ANYWHERE ANYWHERE
CARDIO #1 ANYWHERE WALK OR JUMP ROPE ANYWHERE CARDIO #4
CARDIO #2 10 MIN. CARDIO #3
FULL UPPER
week 12 STRENGTH #1
WARM-UP FULL BODY #2 LOWER BODY #1
BODY #2

OPTIONAL 10 MIN
OPTIONAL 10 MIN
CARDIO (FREE GLUTES #4 CORE #4 STRETCH
CARDIO (FREE
CHOICE) CHOICE)
The following schedule implements a variety of workouts that prioritize
fatloss/weightloss with an emphasis on general toning/glute development. Please
note, as I am unable to accommodate each individual's exact fitness level, you
are encouraged to MODIFY according to YOUR body/schedule and work your way
up to completing the workout's listed as you get stronger and more conditioned.
Add in your rest days, take additional breaks, and modify as needed.

click!
ANYWHERE CARDIO #1
"personally.victimized.by.cardio"

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

or click here for

written workout
ANYWHERE CARDIO #2
"hiit.it.hard"

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

or click here for

written workout
ANYWHERE CARDIO #3
"burn.+.learn"

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

or click here for

written workout
ANYWHERE CARDIO #4
"final.countdown"

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

or click here for

written workout
 UPPER BODY
biceps.&.triceps

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

"let.it.burn"
or click here for
written workout
 UPPER BODY
shoulders.&.back

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

"back.attack"
or click here for
written workout
 UPPER BODY
back.&.biceps

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

"back.at.it"
or click here for
written workout
 UPPER BODY
shoulders.&.triceps

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

"give.it.a.Tri"
or click here for
written workout
 UPPER BODY
full.upper.body #1

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

"suns.out.guns,out"
or click here for
written workout
 UPPER BODY
full.upper.body #2

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

"sculpt.squad"
or click here for
written workout
 FULL BODY #1

C L IC K PEEAACCHH
F O
I CRK FPO L L OW
W
C L O O
LVLID EO
O !!
A
FOL O
R NF G
G V IDE
ALON

"is HIIT a.carb?"

or click here for
written workout
 FULL BODY #2

C L IC K P E A C H
FOR FOLLOW !
A L O N G V ID E O

"hot.shot"
or click here for
written workout
 FULL BODY #3

P E ACH
K
C L I C F O L L O WO !
FOR G VIDE
ALON

"full.body.burn"
or click here for
written workout
LOWER BODY #1
CLICK PEACH FOR
FOLLOW ALONG VIDEO!

twerkout"
"workout
or click here for
written workout
 LOWER BODY #2
CLICK PEACH FOR
FOLLOW ALONG VIDEO!

e r "
a c h .pow
"pe

or click here for

written workout
 STRENGTH #1

C L I C K

biceps.&.triceps
or click here for
written workout
 STRENGTH #2

C L I C K

shoulders.&.back
or click here for
written workout
 STRENGTH #3

C L I C K

full.upper.body
or click here for
written workout
 STRENGTH #4

C L I C K

full.body
or click here for
written workout
 GLUTES #1
"glute.salute"
BACK TO BASICS WITH THIS TRIED AND TRUE GLUTE
WORKOUT! MY GO-TO GLUTE BUILDING ROUTINE!

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

sq ua .w ith us
sq uat .w ith.
N. sq at w
qu at.
AN .s qu
AN .s
.C N

HOME
or click here for
CA

written workout
.
u.
 GLUTES #2
"all.my.single.leggies"
THIS WORKOUT TARGETS YOUR GLUTES ONE CHEEK AT
A TIME, BEST OF LUCK WALKING AFTER THIS ONE!

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

or click here for

written workout

HOME
 GLUTES #3
"tensions.rising"
YOU WILL FEEL THE BURN WITH THIS WORKOUT. LOTS
OF PULSES, LOTS OF HOLDS, AND LOTS OF GAINS.

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

or click here for

written workout

HOME
 GLUTES #4
"the.limit.does.not.exist"
YOUR GLUTE GAINS ARE LIMITLESS, ESPECIALLY
IF YOU INCORPORATE WORKOUTS LIKE THIS ONE!

CLICK PEACH
FOR FOLLOW
ALONG VIDEO!

HOME
or click here for
written workout
 CORE #1

C L IC K P E A C H
FOR FOLLOW !
A L O N G V ID E O

"ab.attack
or click here for
written workout
 CORE #2

C L IC K P E A C H
FOR FOLLOW !
A L O N G V ID E O

"hourglass"
or click here for
written workout
 CORE #3

C L IC K P E A C H
FOR FOLLOW !
A L O N G V ID E O

"core.crusher"
or click here for
written workout
 CORE #4

C L IC K P E A C H
FOR FOLLOW !
A L O N G V ID E O

"after.burn"
or click here for
written workout
 weight tracker
DATE: WEIGHT
REPS: SETS:
EXERCISE: AMOUNT
SET 1: 50 LBS
EXAMPLE: HIP THRUST 8 3 SET 2: 90 LBS.
SET 3: 70 LBS.
 MEASUREMENTtracker WEEK 1
DATE:
WEEK 6
DATE:
WEEK 12
DATE:
click here
for my
favorite NECK
measuring
tape!

CHEST

NECK

ARM

CHEST
WAIST ARM

WAIST
STOMACH (NAVEL
LEVEL) STOMACH (NAVEL LEVEL)

GLUTES
GLUTES (OR "HIPS")

THIGH
THIGH

WEIGHT

OTHER

Measurements can show progress that the scale

sometimes fails to show! This tracker can be
used as a way to track your physical progress
throughout your fitness journey. To ensure an
accurate measurement, it is very important that
you (or someone else) measures these areas
around the same time of day, in the same
clothing, using the same measuring tape, etc. I
recommend taking a new measurement every 4
weeks. Feel free to print this sheet out, or record
your measurements digitally!
WORKOUT OF THE DAY: WEEKLY GOAL
CARDIO
HIIT WORKOUT

STRENGTH WORKOUT

GLUTE WORKOUT THINGS TO BE MINDFUL OF THIS WEEK:

ABS/CORE WORK

STRETCH/RECOVERY

TO DO:

WATER INTAKE:

1 WATER DROP = 8 OZ

daily step goal: daily water goal:

# of weekly workouts: weightloss goal:

(optional)
THANK
Contact me:
You are welcome to send progress pictures
to me via email, text, Facebook, or
Instagram (I am truly your #1 fan + love to
celebrate your hard work!) I'm here 24/7 to
answer questions, or offer help whenever
you need me. Please make sure to accept
the invite to the private Facebook Group
"HIIT + FIT", if you do not receive an invite
click the link below and request to join! And
most importantly, thank you so much for
your support!

mkimthomas12@gmail.com

Instagram: @makayla_kim_thomas

MaKayla Kim Thomas // HIIT + FIT (facebook group)

www.makaylathomas.com

MAKAYLA THOMAS
 INCLUDED?
WHAT'S

plan vs app comparison:

PLAN VS APP
40 total follow along videos 40 total follow along videos
PDF + videos are yours to keep FOREVER Access to content for duration
of subscription
12 week clickable schedule Capability to play own music in
background of videos
Written workouts included

click!
On screen timers,
On screen timers, modifications, modifications, built in rests
built in rests
Free challenges for duration
Free challenges until next plan comes out of subscription
(typically 6-9 months between plans)
Access to future content + other
trainer's content for duration of
Fitness tracker printable subscription
Measurement tracker
Instant messaging portal
Meal guide (meal ideas/recipes) Progress picture portal
Grocery guide
Monthly ($15) OR
Mindful eating guide (50+ pages) Annual Subscription ($99)

One time cost $95 + yours

to keep forever

CLICK HERE TO DOWNLOAD PRIVATE APP!

free 7 day trial available!

 FIT-
meal guide

lic io us r ecipes—
n of simple + dethe body, and
r
a colleecttihoat are good fo o o d fo r the soul
som hat are purely g
Please visit my website others t
if you would like to
upgrade to the
extended cookbook
with more recipes, step
by step instructions,
nutrition facts for all
recipes, and 6 weeks
of daily planned meals
with shopping lists!
 the"DIET"...
As someone who struggled with
unrealistic dieting/yo-yoing for many
years, I am a FIRM believer that NO diet
is the best diet. But instead, being
mindful of your choices, your portions,
really thinking about what will make
you FEEL good and help get you closer
to reaching your goals. As an ACE
certified Fitness Nutrition Specialist, I
am here to help guide you in the right
direction and offer suggestions on how
to make this portion of your journey
realistic, maintainable, and effective. I
can not however; tell you exactly
what/how much to eat as I am not a
registered dietician. On the next slides I
will include a formula you can use to
get a baseline of about how many
calories you should be consuming to
help you reach your goals if you
choose to track, or click the link below
to see how I prefer to eat!

CLICK HERE FOR

MINDFUL EATING
GUIDE!
 DO YOU KNOW?
what is BMR?

BASAL METABOLIC RATE:

The natural amount of calories your body burns ON IT'S
OWN (from doing things like breathing, digesting food,
sleeping, etc.) just by being alive + functioning.
*does not include the calories we burn through daily
activities like walking, exercising, going up steps, etc.*

To find your BMR (women):

(4.536 x weight in lbs) + (15.88 x ht. in inches) - (5 x age) -161

*We are NOT meant to survive off this amount of

calories. We also have to factor in TDEE.*

see next slide!

 DO YOU KNOW?
how to find your maintenance calorie amount?

TOTAL DAILY ENERGY EXPENDITURE:

TDEE: your "maintenance" calorie amount = the amount
of calories you'd need to consistently consume to
MAINTAIN your current weight.

To find your TDEE:

Sedentary: BMR x 1.2
Moderately Active: BMR x 1.5
Very Active: BMR x 1.7
This amount will give you your maintenance calorie amount!
From there if your goal is to LOSE you can subtract 200-300
calories, if your goal is to gain, you can add 200-300 calories!
 lets SOLVE!
BMR FORMULA:
(4.536 x weight) + (15.88 x height in inches) - (5x27) - 161
My info as an example:
(4.536 x 133) + (15.88 x 63) - (5x27) - 161
= (603.29) + (1000.44) - (135) - 161 = 1307.73 calories
BUT REMEMBER, this amount is not the amount of calories we are
meant to survive on. This is just the amount our body burns naturally
on it's own. We have to now factor in our TDEE (total daily energy
expenditure) to find our "maintenance calorie amount"

To find your TDEE:

Sedentary: BMR x 1.2
Moderately Active: BMR x 1.5
Very Active: BMR x 1.7
^ choose one based on your activity level
My info as example:
1307.73 (my BMR) x 1.5 (because I chose moderately active)
= 1961.60 calories
this amount is my maintenance amount (or what I would need to
eat daily to MAINTAIN my current weight). If my goal is to lose, I
could subtract 100-200 from this amount, if I wanted to gain, I
could add 100-200 calories to the amount.

or click here!
 GROCERY guide A FEW OF MY WALMART FAVORITES!

Fresh Dairy Meats

Fresh Cravings restaurant
style salsa Greek yogurt of choice Frozen skinless chicken
Marketside prepackaged Fairlife protein shakes breast tenderloins (these
salads Egg Beaters liquid egg cook quicker than the
Marketside guacamole whites-so convenient + breasts)
cups low cal (they are egg Shrimp
Marketside broccoli slaw whites in a carton) Butterball Turkey bacon
Potatoes (I like red) Prepackaged hard- Turkey sausage links
Fruit of choice boiled eggs Cacique Chorizo
Fresh Baby spinach (I store Balanced Breaks Butterball lean Italian turkey
in freezer + use this frozen String Cheese/Cheese sausage
for smoothies) Cubes Butterball ground turkey
Barilla Pesto sauce Babybel cheese Great value turkey pepperoni
(refrigerated section) Laughing Cow Cheese snack sticks
Marketside Hummus Wedges Canned chicken/Tuna
Nasoya Won Ton Wraps Milk of choice (I like Smithfield pork tenderloin
Squeezable minced garlic skim and Silk almond Rotisserie Chicken
(literally use this in milk) Walmart also carries "pre-
everything) Kraft Fat Free Shredded pulled" rotisserie chicken
Cheese that is really good (even
Fairlife Protein Shakes leftover) and so easy

Carbs Pantry Frozen

Quest Chips Tyson Air Fried Chicken Strips
Sara lee 45 calorie Ritz Crips & Thins
(also comes in nuggets!)
Delightful bread Lay's Poppables
Skinny Pop Birdseye veggie pasta-Rotini
Healthy Life bread Marinara
Pretzel Thins
Healthy life low carb Cinnamon roasted almonds Green Giant zucchini spirals
hamburger + hot dog buns Cocoa yogurt raisins Green Giant steamers
Joseph’s pita bread Sun-maid sour raisins Mediterranean veggies
Joseph’s Lavish bread Zone perfect cookie dough bar
Atkins Endulge chocolate coconut Green Giant Veggie Tots
Mission Carb Balance Bird's eye chicken flavored rice
bar
tortillas PB2 powder (low cal peanut Bird's Eye Oven Roasters
Ole Extreme Wellness butter) brussels + carrots
wraps (tortillas) Veggie straws-zesty ranch HaloTop ice cream
Flat Out flatbreads Caramel rice cakes
Luigi's Italian Lemon Ice
True Lemon Drink mixes
Thomas Low carb English Knorr Granulated Bouillon Tomato Great value fruit smoothie
muffins Chicken seasoning (for Mexican packets (different flavor
Barilla protein spaghetti rice) varieties available)
noodles Better Than Boullion roasted Morning Star chicken patties
Minute Rice (Jasmine rice chicken paste (sooo versatile) (Buffalo kind too!)
La Choy Teriyaki Sauce or Panda
is my favorite) Morning Star black bean
Express (any thick teriyaki sauce
Annie Chun sticky rice will work) burgers
Banza noodles Olive Garden Light Italian Dressing Kodiak Frozen Waffles
 COOKING tips
TIPS + TRICKS TO MAKE COOKING EASY!

No one except YOU, or a registered dietitian/doctor should be telling you exactly what or how much to
eat. Feel free to use the following recipes/suggestions, but modify according to YOUR body's needs +
preferences.

If you would like a "ballpark figure" on how many calories to aim for each day, there are many online tools
to help you find the right amount! (like this website)

Macro amounts for recipes can vary depending on the amount of each ingredient you use, brand, serving
sizes, etc. these are estimated amounts that were calculated based off of ingredients I use.

When "sautéing" anything-meat, veggies, etc. make sure to get your skillet/oil hot first before adding the
food. Otherwise it'll get soggy/mushy.

If a sauce/soup is too thick for your liking, thin it out with a liquid (example: milk, chicken stock, juice etc.)
If it's too thin, add a little bit of flour to thicken it up.

When following a recipe, feel free to make it your own! If you know you don't like something, substitute
something else you do like! (Example: recipe calls for mushrooms, but you substitute zucchini instead)

Make your life easier, buy Tupperware, a cute (big) water bottle + lunchbox to keep you on track
throughout the week.

Don't be afraid to SEASON + SAUCE! (Yes, sauces contain calories but they are worth it in my opinion). I
pretty much dip any bland food in a sauce.

I typically always use salt + pepper, and garlic as my base seasonings

-Mexican flavor seasonings: cumin, lime juice, chili powder, garlic
-Asian flavor seasonings: ginger, curry powder, garlic, soy sauce, honey
-Favorite Sauces: honey mustard, hot sauce, teriyaki sauce, salsa, salsa Verde, Kung Pao sauce, ginger
dressing, Pesto (most sauces are listed in grocery guide)

Try freezing your fresh spinach that you add to smoothies, it stays good for so much longer and helps
thicken + keeps your smoothie colder!

Fresh is best, BUT do what it takes to make your life easier sometimes-frozen steamer bags of
veggies/rice, canned chicken, rotisserie chicken, Instant rice, store bought sauces, dried fruits, premade
salad mixes, etc.

The more you eat something-the more your taste buds will adapt! If you're not a veggie eater, make
something you like to eat with it. Example: If you aren't a fan of green veggies but are trying to incorporate
them more...trying making something you DO like such as chicken, mac and cheese, and adding a small
amount of green veggies to plate to eat with it! Or, when all else fails, dip it in a sauce you like!
Breakfast
 Breakfast
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Protein pancake: ½ scoop protein powder mixed with 2 TBS any dry pancake
mix, and 2 TBS water/milk (until it reaches pancake batter consistency-don’t
over stir). Try topping it with PB2 powder mixed with a little water or almond
milk to make a syrup consistency, or top with regular syrup. I obviously add
chocolate chips to mine. You can make a ton of these at once + refrigerate to
heat up throughout the week!

Light “McGriddle” : 2 smaller protein pancakes (to serve as your "sandwich"

buns) add 1 egg, or egg white, 2 slices turkey bacon, half slice or sprinkle of
light/fat-free cheese. You can make several ahead of time for grab + go
breakfast!

Breakfast bowl (microwave): eggs/egg whites (I use 1/4 cup "egg makers"),
cooked + crumbled turkey bacon/sausage, shredded cheese ....optional: add
spinach, diced tomatoes, ham, bacon bits, etc. You can scramble this, or put in a
small bowl + microwave for 1.5 to 2 minutes! I eat mine with salsa on top

Egg white omelette: whisk ¼ cup egg whites with 1 whole egg, add a splash of
milk, salt, pepper and whisk again, toppings of choice-I like bacon bits, cheese,
tomatoes, spinach...(you can also bake these in muffin tins for easy grab & go
breakfast cups)

Whole grain English muffin with peanut butter (or turkey bacon/sausage, egg,
cheese to make your own “mcmuffin”)

Toast (but hear me out): your choice of low carb bread, have fun with the
toppings...you can use peanut butter + top with bananas, apple butter + top
with sliced apples, cream cheese + “everything but the bagel” seasoning, etc.

Avocado toast with whole grain or low carb bread, mashed or sliced avocado, 1
cooked egg, 1 slice of turkey bacon (eat like an open faced sandwich), salt +
pepper

Greek yogurt parfait with fresh fruit (I like strawberries) of choice + 1-2
tablespoons of granola in the middle, and on top

Turkey bacon (or turkey sausage) with a hard-boiled egg + fruit of choice

Protein donuts (Real Housewives of Minnesota recipe): mix 2 mashed bananas

with 2 TBS honey, then stir in 4 scoops of protein powder, 1/8 tsp salt, 4 TBS
cocoa powder. Should be a brownie batter like consistency, pour into greased
donut mold and bake for 15 minutes at 325F or until done. (glaze to drizzle on
top: 3-4 TBS powdered sugar mixed with a little bit of milk or water until it's a
glaze consistency).

Low carb breakfast burrito: low carb tortilla filled with scrambled eggs (I use
egg beaters), shredded cheese, turkey bacon/sausage, peppers/onions/salsa, etc.
 Breakfast
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Quiche/mini egg cups (you can also make crustless if you want low-carb): 4
eggs, ¼ cup milk, shredded cheese, salt, pepper, filling options: bacon, diced
tomatoes, spinach, ham, etc.) mix together, pour in frozen pie crust and bake
at 350 for about 45 min-hour until done. (or use filling to bake mini egg cups
in muffin tin)

Protein bar/shake (I prefer to eat rather than drink my meals, but these are
great if you're in a hurry!)

Green smoothie: 1 cup almond or regular milk, handful of fruit of choice (I

like frozen strawberries + pineapple), couple spoonfuls of greek yogurt,
drizzle of honey or other sweetener, ice, handful of spinach-you really can't
taste it, vanilla protein powder (optional), blend well.

Pumpkin Pie smoothie: 1 cup milk of choice, 2 TBS canned pumpkin, ½

scoop vanilla protein powder, ice, 2 TBS greek yogurt, cinnamon, nutmeg (or
pumpkin pie spice), honey or sugar to sweeten. Blend well.

Keto Biscuits: 4 1/2 TBS butter (melted + cooled) , 1/3 cup coconut flour, 2 TBS
sour cream, 4 eggs, 1/4 tsp salt, 1/4 tsp baking powder, 1 1/3 cup shredded
cheese. Mix "wet" ingredients together + add to dry, add cheese last and mix
until combined. Drop spoonfuls onto baking sheet + bake on 400 for 10-15
min.
Oatmeal (this is so versatile, you can pretty much mix anything into
oatmeal!) possible mix ins: protein powder, peanut butter, cocoa powder,
honey, marshmallows, chocolate chips, pumpkin pie spice, fruit, PB2 powder,
cinnamon + sugar, dried fruit, nuts, etc.

Smore's Oatmeal: cooked oats/oatmeal (optional) toppings: mini chocolate

chips/marshmallows, protein powder, splash of almond milk or yummy
coffee creamer flavor to thin.

Reece's Oatmeal: cooked oats/oatmeal (optional) add ins: peanut butter/nut

butter or PB2 powder, chocolate chips, protein powder, splash of almond
milk or yummy coffee creamer flavor to thin.

Overnight Oats (eaten cold): search Overnight Oats in pinterest and choose
your flavor, there are TONS of recipes (that I cannot take credit for)
Lunch
 Lunch
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Single serving Buffalo Chicken Dip (light): 1 can of cooked chicken

(drain), 1 laughing cow wedge, franks hot sauce (your preference of how
much), mix together in small bowl, top with shredded cheese and
microwave for about 1:30 seconds :) serve with baked tortilla chips or
carrot chips/celery

Chicken Gyro: whole wheat pita or low carb wrap, chicken (I buy
rotisserie bc I’m lazy), pico, and tzatziki sauce (store bought) optional:
sliced grape tomatoes, onion, and cucumber

Oriental lettuce wraps: ground chicken cooked, then add soy sauce,
teriyaki sauce, shredded carrots, diced water chestnuts, ginger, pepper
(serve filling wrapped up in fresh romaine lettuce leaves)

Cheeseburger bowl: rice and/or lettuce, cooked ground turkey/chicken.

Add in diced pickles, shredded cheese, mustard/ketchup, diced
onion/tomatoes (optional)

Pesto pasta salad: diced sautéed chicken (I use shredded rotisserie

chicken for convenience), halved grape tomatoes, parmesan cheese,
noodles of choice (or zucchini noodles), pesto sauce-I like store bought
Barilla brand (surprisingly, pesto is delicious on ANYTHING!) You can eat
hot or cold, I like mine hot!

California chicken salad: canned or cooked chicken mixed with greek

yogurt or mayo, curry powder (optional but yum), sliced grapes,
pecans/almonds...serve on lettuce or eat on low carb crackers/bread

MorningStar chicken patty on low carb bun-I like mine with

lettuce, pickles & light mayo (my husband even likes these + he's picky!)

Cobb salad: lettuce, sautéed chicken, crumbled bacon/bacon bits,

sunflower seeds, avocado, hard-boiled egg (optional), light honey
mustard dressing (I like feta cheese on mine too)

Pita bread pizza: low carb wrap (see grocery guide) or pita bread topped
with pizza sauce, shredded cheese, turkey pepperoni/bacon bits,
spinach, other toppings of choice (bake in oven at 425 for 6-10 minutes
until crispy)

"Grown up" Turkey Sandwich: sliced turkey, bacon, provolone cheese,

thinly sliced granny smith apple, (optional cranberry mayo: cranberry
sauce mixed with mayo) served on a hoagie or bread of choice (sounds
weird but SO delicious + refreshing)

Pizza Wrap: ham, turkey pepperonis and/or salami, mozzarella cheese,

pizza sauce, banana peppers, (and other pizza toppings of choice)
wrapped in a low carb tortilla/wrap. Heat in oven or toast in a skillet like a
quesadilla until toasty and cheese is melted :)
 Lunch
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Burrito bowl: rice (I use Minute jasmine white rice and nothing bad has happened
yet...), black beans, corn, ground turkey/or chicken (cooked/seasoned with taco
seasoning), salsa/pico (add lettuce to make into taco salad) optional: guac + crushed
chips on top

Mexican Tuna Salad (sounds weird but so different and GOOD): tuna, lime juice, diced
roma tomatoes, finely diced yellow onion, chopped cilantro (if you like this-some
people don’t), diced jalapeno (if you like some spice), salt, pepper, cumin, garlic, light
mayo or plain greek yogurt

Tuna: 1 can of canned tuna in water (drained), 1-2 TBS light mayo or greek yogurt, relish,
salt, pepper, (optional boiled egg) served with crackers, pita bread, low carb wrap, or
bread.

Italian salad: lettuce/salad mix, turkey pepperonis, pepperoncini/banana peppers,

thinly sliced red onion, Parmesan/feta cheese, cooked rotini or tortellini noodles
(optional), drizzle with light Italian dressing...OR you can leave out the salad mix to
make this into a pasta salad which is also a great side!

Quesadilla: canned, cooked or rotisserie shredded chicken, shredded cheese, add in

optional diced tomatoes, onion, jalapenos in a low carb tortilla (toasted) I dip mine in
salsa

Lunch Meat Quesadilla: I like to use ham, Colby jack cheese, light mayo and banana
peppers, then toast in a skillet until everything is melted.

Deli Meat Wrap: your choice of deli meat (I like ham or rotisserie chicken), add cheese,
spicy mustard, lettuce, and banana peppers (or whatever like) in a low carb
tortilla/wrap.

Buffalo Chicken Dip Quesadilla: make the light buffalo chicken dip from my plan and
put it inside a low carb wrap, add more cheese + toast both sides!

BBQ Chicken Quesadilla: shredded chicken (I use rotisserie chicken), shredded cheese,
diced onion, crumbled bacon or bacon bits, bbq sauce of choice. Toast each side + eat
warm!

Peanut butter + banana sandwich on low carb bread (an oldie but a goodie) you can
also make this with a low carb tortilla and toast each side + eat warm!

Grown-up Lunchable: Turkey pepperonis or deli meat, sliced cheese or cheese cubes of
choice, I like to use pita bread cut in fourths or crackers. Big side of fresh fruits and/or
veggies with hummus or homemade ranch.

Chicken Club Wrap: cooked/shredded/rotisserie chicken, sliced tomatoes, crispy turkey

bacon or bacon bits, lettuce, optional sliced avocado/tomato, honey mustard in a low
carb wrap/tortilla.
Dinner
 Dinner
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Teriyaki chicken stir fry: sauteed chicken breast-diced, zucchini, broccoli, onion (or whatever
veggies you like). After these have been cooked, add teriyaki sauce, soy sauce, ginger, pepper,
pineapple chunks (optional) serve with side salad or rice-or use steak, shrimp to switch it up!

Chicken fajitas (with whole wheat carb tortillas, on lettuce, or alone): sautéed chicken breast,
thinly sliced bell peppers, onion, tomatoes, season with cumin, garlic, salt, pepper, cayenne, lime,
also see seasoning list in grocery guide (I like salsa with mine)

Light Poppyseed Chicken casserole: meat from 1 rotisserie chicken, 1 can fat free cream of
chicken, 1 can fat free cream of mushroom soup, 1 small container (5-8 oz) plain greek yogurt (not
flavored), salt, pepper, and mix together and top with crushed reduced fat Ritz crackers
(optional), bake in a casserole dish for 25 minutes on 350 and then serve on top of white rice
(optional).

Best Pork Tenderloin: with sides of choice-sauteed asparagus/mushrooms or red potatoes are
great with this! Sear the outside of tenderloin in a (hot) skillet with olive oil until all sides are
golden brown, then place on a baking sheet + bake at 450 until pork is done (usually about 45
minutes depending on how big it is). SAUCE: In the same pan you seared meat (don't wash out),
melt 1 TBS butter, a little minced garlic, salt, pepper, 1 tsp Italian seasoning, 1 TBS brown sugar, 1/4
cup chicken broth, a couple splashes of soy sauce and simmer for a few minutes. Slice and
drizzle sauce over slices and veggies. MY FAV on literally anything!

Italian Pitas: pita bread filled with ham, turkey pepperoni, salami, banana peppers, mozzarella
cheese, pizza sauce (bake/toast until hot) dip in pizza sauce in preferred!

Grilled chicken breast, top with shredded cheddar cheese + bacon bits (or real bacon)...grill, or
bake in oven (400F) until cooked through, glaze with honey mustard or sauce of choice then add
shredded cheese + bacon and continue to cook until cheese is melted + serve with light honey
mustard + veggies of choice

Southwestern Salad: lettuce/spinach, grilled chicken (or canned chicken if you're in a hurry),
black beans, corn, avocados, cheese, I use salsa + lime juice for dressing! Sub chicken for steak,
shrimp, or taco meat to switch things up!
Optional chipotle sauce: sour cream mixed with lime juice + chipotle seasoning

Crock Pot Roast + Veggies: chuck roast, red potatoes (I cup mine into fourths), 1/2 yellow onion
sliced, 1 bag baby carrots, put into crock pot. Mix 2 cans beef broth, 1 can cream of mushroom
soup, 1 envelope brown gravy, 1/2 envelope ranch seasoning, salt, pepper (pour this over your
mixture) cook on low for 6-8 hours or until the roast pulls apart easily and veggies are tender! I
eat mine with A1 sauce :)

“Fried” rice (or cauliflower rice for lower carb): Fry the following ingredients in pan sprayed with
cooking spray (or use a little bit of sesame oil) on medium high heat-scramble 1 egg, mixed
veggies of choice, cooked rice (it's best if you let this cool off before frying), soy sauce + teriyaki
sauce to taste, ginger, garlic, salt, pepper. Add chicken, shrimp, or steak to make into a meal.

Crispy Baked Tacos: brown ground beef/ground chicken in a skillet, drain grease and season
with a taco seasoning packet (optional, saute diced onion with meat). I also like to stir in a little
bit of enchilada sauce or salsa to my meat so it won't be so dry. Use CORN tortillas (microwave
them first so they won't break when you're folding) and sprinkle meat mixture into the tortilla,
sprinkle cheese over then fold in half (like a taco) and place on baking sheet. Spray tacos with
cooking spray oil and salt. Bake in the oven (400F) for 8ish minutes, then flip and continue to
bake for another 8 minutes or until they are golden brown! Optional dipping sauce: mix equal
parts of sour cream and salsa, squeeze of lime juice, salt, cayenne pepper, splash of hot sauce.
 Dinner
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Keto sun-dried tomato chicken soup: (recipe on pinterest-I LOVE this soup)

Taco soup with ground turkey/chicken: (recipe also on pinterest) brown ground
turkey meat or lean ground beef (also good with chorizo) with 1/2 diced onion until
meat is brown and onion is cooked tender, add corn, black beans, tomatoes, lime
juice, taco seasoning, tomato juice. Simmer until thickened.

Pulled BBQ chicken: I make mine in the crock pot or Instant Pot and let it cook until
I can easily shred the chicken with 2 forks...I use about 1-2 cups bbq sauce, ¼ cup
brown sugar, pepper, garlic, splash of soy sauce, pour this on top of 4-5 chicken
breasts. Add more sauce after shredding if you prefer. Serve on low carb buns or
alone with veggies!

Spaghetti: I like to do a mixture that is ½ whole wheat spaghetti & ½ zucchini

noodles, use ground turkey instead of beef to make meat sauce.

Steak with sides of choice-I like to serve mine with red potatoes & asparagus (or
other green veggie) Heat a skillet with a splash of olive oil or butter until hot...then
sear each side of steak until each are brown. If you like yours more done in the
middle you can transfer to the oven (400F) until done.

Chicken Parmesan: thawed chicken breast dipped in egg or milk (helps

breadcrumbs stick) then rolled in breadcrumbs and cook in air fryer or oven (375)
until chicken is cooked through and crispy-cooking time will vary depending on the
thickness of your chicken. When chicken is cooked through, top with marinara and
light shredded mozzarella cheese (bake more until melted). Serve with salad, whole
grain noodles, or zucchini noodles.

Spaghetti Squash: (I never knew how easy + versatile this veggie was! Truly can be
"hidden" in just about anything! Split your spaghetti squash in half, salt + pepper
each side then place each half on a baking sheet face down (baking sheet lined with
foiled and spray with cooking oil), bake for 45 minutes on 400F, once cooled use a
fork to "rake" the inside of the squash, it should pull apart and look like spaghetti
noodles!!

BBQ Chicken Spaghetti Squash Bake: cook your spaghetti squash (see recipe
above), Add cooked/diced red potatoes-I used 4 and shredded spaghetti squash
together to the bottom of a 9x13 casserole dish (season with salt, pepper, garlic-I also
add a little bit of light sour cream to mine to make it creamy). In a skillet, sauté
shredded chicken (I use rotisserie) sautéed with a little bit of diced onion, bacon bits,
and BBQ sauce. Add this to your casserole dish on top of potato mixture. Top with
shredded cheddar cheese and more bacon. Bake on 375F for 30 minutes.

Wonton Tacos: wonton wrappers baked or air-fried until crispy. Saute 3-4 chicken
breasts (diced), once fully cooked, turn heat down + add sauce (1/4 cup stirfry sauce,
1/2 cup Asian toasted sesame dressing, 2 TBS soy sauce, 2 TBS teriyaki sauce) and stir
until mixed. Add this on top on crispy wontons + top with slaw (cabbage, lime juice,
sesame dressing, cole slaw dressing).
 Dinner
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Low-carb Cheeseburger Casserole: 1 lb. ground beef, 2 oz. cream cheese, onion powder, garlic
powder, cumin, chili powder, 2 eggs, 1/2 cup mayo, 3 ounces shredded cheese, diced dill pickle.
Cook meat, drain, add spices, cream cheese, and pickles stir until well combined. Pour this into an
8x8 pan. Whisk mayo + eggs until smooth and pour on top of meat mixture. Sprinkle shredded
cheese on top + bake for 30 minutes on 350F.

Crockpot Shredded Mexican Chicken: chicken breasts, chicken broth (just enough to cover the
bottom of your crock pot), salsa-on top of chicken breasts, lime juice, cumin, garlic, salt, pepper,
mexican seasonings (see grocery guide), onion (optional), jalapenos (optional). Cook for 4-6 hours or
until you can easily shred chicken with a fork. Serve in tacos, on nachos, salads, burrito bowls!

Chicken nachos: using shredded chicken recipe from above, drain juice off chicken and place over
a bed of baked/low carb tortilla chips of choice. (can also cut a low carb tortilla, spray with cooking
spray and toast in the air fryer until crisp). Top with pico, shredded cheese, jalepenos, etc.
microwave until cheese is melted!

Baked Burritos: brown ground chicken/turkey and add 1 taco seasoning packet, then mix in 1/2 can
fat-free refried beans (I promise you won't taste the beans, just makes the meat not so dry!). Spoon
this mixture into low-carb tortillas/wraps of choice and sprinkle shredded cheese on top of meat
mixture, roll up and place in baking dish. I like to pour enchilada sauce on top and add more
cheese, bake for 15-20 minutes on 350. Serve with guacamole (see snack recipe), salsa, pico, sour
cream, etc.

Taco "Pizza": on low carb wrap of your choice, use guac as sauce (or regular sauce), add shredded
mexican cheese, diced tomatoes/onions, taco meat | bake in oven on 400 for 5-8 minutes until
crispy. Add shredded lettuce/salsa on top if preferred.

Easy Cauliflower Pizza Crust: 1 bag of frozen cauliflower rice (10 oz. steamer bag), 1 egg, 1 cup
Parmesan, 1 tsp garlic powder, salt, pepper, italian seasoning. Saute cauliflower rice in skillet on
med-high heat until all the water is cooked out (5-8 min). Take off heat and mix with remaining
ingredients. Press out into pizza shape on greased baking sheet. Bake for 20 min on 400F. THEN
add toppings and continue baking for 10 more minutes.

Turkey burger: serve on low carb bun or lettuce (if you wanna be sad hehe), serve with baked
potato, homemade fries, or veggies. Top with bacon/sliced avocado to switch things up!

Shrimp or Fish tacos: sauteed shrimp/white fish seasoned with cajun seasoning, lime juice, salt,
pepper. Add taco toppings of choice and served on corn tortillas with optional slaw: I use shredded
slaw mix, mix together a little mayo or plain unflavored greek yogurt with a small splash of milk,
lime juice, salt, pepper, sugar and pour over the slaw mix.

Carne Asada Burrito Bowls: salt + pepper both sides of steak, then sear in a hot skillet with olive oil
until brown on both sides. Transfer to oven (400 degrees) and cook until done. I like mine a little
pink in the middle. Let it rest, then slice. Add this to a bowl of cooked rice/lettuce, black beans,
corn, pico, jalapeños, guac, sour cream/or plain unflavored greek yogurt, I like to use avocado
dressing or Salsa Verde on top of this.

Chili: brown lean ground beef or chicken, add 1 tsp dried onions, add 1 can of kidney beans, 1 can of
pinto beans, 1 large can of tomato juice, salt, pepper, and 1 chili seasoning packet (I like McCormick).
Simmer until thickened. Feel free to add in fresh or canned diced tomatoes too.

Fiesta Chicken Tortilla Soup: rotisserie chicken, sauteed diced onions, 1 can corn, 1 can drained
black beans, 1 can rotel (tomatoes/green chilies), 1 can diced tomatoes, 32 oz chicken broth, 1 pkg.
taco seasoning. Put together in a pot and bring to a boil, then simmer for 10-15 min. Optional: Serve
with fresh lime, shredded cheese + crushed tortilla chips

Potato Soup (not light, but so good): In a crock pot, add 2 cans of cream of chicken soup with 16 oz
half and half. Peel/dice/and cook 3-4 red potatoes until tender, add those in crock pot. In a skillet
melt 1/2 stick of butter with 1 small diced yellow onion (don't skip this) until onion is tender. Add to
the crockpot. Cook on low for 4-6 hours and once thickened stir in 1 cup shredded cheddar cheese.
Before serving, stir in 8 oz of sour cream. Top with bacon bits and more cheese.
 Sides
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Easy Mexican RIce: I use Minute Rice (from the box, follow the directions on the back) but
before microwaving add some of the Knorr Caldo De Tomate (in the Mexican aisle at
Walmart) to your water (about a teaspoon), just enough to turn your rice water a light
orange...then microwave. :)

Sauteed veggies (I like zucchini, onion, mushrooms sauteed together with soy sauce,
garlic, salt, pepper in a skillet) or bake in oven 425 for 15-20 minutes, key is to let your
skillet with oil get hot before adding veggies

Green beans (I like to cook mine in chicken stock, salt, pepper, brown sugar + sometimes
add real bacon bits and simmer in a pot until they’re pretty tender)

White or brown rice, or quinoa (I use steamable bags of frozen rice or Minute rice for
convenience)

Sweet potato or red potato fries (or you can also make them into mashed potatoes): I
dice mine or slice thin like fries and toss in olive oil and season with salt, pepper,
rosemary, garlic and bake on 425 degrees until crispy, flip halfway through! Usually 10-12
minutes each side depending on how thick you slice them!

Zucchini Fries,: Slice zucchini into thin slices (like fries), toss in olive oil OR dip in egg,
then coat in breadcrumbs, salt, pepper, garlic, cajun seasoning, Spread onto cookie sheet
(make sure they aren't touching each other) + bake on 425 until tender inside + crispy
outside (about 10-12 minutes, then flip, then another 10 minutes).

Cucumber salad-cucumber, onion, vinegar, water, salt, pepper, sugar

Mexican Street Corn-corn (whole or canned corn), light mayo of choice, chili powder,
lime juice, salt, pepper, mexican crumbling cheese (Queso Fresco)

Refried beans-you can either make these following a recipe or get the “low fat” canned
version and “fix them up” by sauteing and seasoning with lime juice, salt, cumin, garlic,
cooked chorizo, etc.

Mediterranean veggies-grape tomatoes (halved), diced zucchini, squash tossed in olive

oil & Parmesan, salt, pepper, Italian seasoning...bake on cookie sheet at 350 for 20-25
minutes

Sauteed mushrooms + onions with garlic & butter (you can substitute with a lighter
fat/oil if you aren’t a butter user-I personally am)

Black bean & corn salsa: 1 can of corn, 1 can of black beans (rinsed), 1 can diced tomatoes
or rotel, add lime juice, salt, cumin...goes great on Fiesta bowls

Homemade slaw-shredded cabbage or slaw mix + splash of vinegar, ½ cup plain greek
yogurt (or light mayo), splash of milk, lemon or lime juice, sugar, salt, pepper. Add mixture
to cabbage, stir/shake & refrigerate. Serve on fish tacos or add to your meal as a side!

Light Spinach Dip: 1 block (8 oz) light/reduced fat cream cheese, 1 cup PLAIN unflavored
greek yogurt, 10 ounces baby spinach (fresh), 1 tsp minced garlic, 1/2 tsp salt, 1/4 tsp
pepper, 1/2 cup Parmesan, 1/2 cup light mozzarella. Saute spinach in skillet until wilted
down. Once cool, wring out excess water (I use paper towels) then chop it up. Mix all
other ingredients in a bowl and add spinach. Add to a baking dish (top with more
shredded cheese if preferred) and bake on 375F for 20 min.

Lighter Loaded mashed potatoes: peel, dice and boil red potatoes until fork tender. Drain
water, and mash potatoes using a mixer or by hand if you don't mind lumps. After
mashing, add a splash of skim milk, heaping tablespoon of PLAIN unflavored greek
yogurt (or more depending on how many potatoes), season well with salt, pepper, and
garlic powder--mix again. Stir in cheese and bacon bits if preferred.
 Sides
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Fried rice (see dinner recipe)

Cauliflower rice (steamer bags in frozen food aisle)

Pasta salad: from a box (I like Suddenly Salad) to that, add splash of italian dressing or a
heaping spoon of pesto sauce, pepperoncini peppers, diced tomatoes, thinly sliced red
onion, parmesan cheese, salt, pepper.

Side salads (secret: I like to buy a container of the Ginger dressing from the restaurant (I
buy mine from Jasmine) and use it on salads/lettuce wraps/stir fry basically
everything...no I don’t know the nutrition facts and I really don’t care LOL)

Deviled eggs: after boiling (10-12 minutes), peeling, and cutting boiled eggs, mix the yolk
with plain greek yogurt instead of using mayo...or use light mayo, add relish, salt, sugar,
pepper (whatever you use to fix up deviled eggs...everyone has a different preference for
these!) then put the yolk mixture back into the whites. Refrigerate then serve.

Light Mac & cheese: cooked macaroni noodles, mixed with melted butter, laughing cow
cheese wedges, shredded cheddar cheese, milk, salt, pepper, garlic, parmesan cheese
(cook on stove top until everything is mixed + melted)

Easy Mac & Cheese SAUCE (not "light"): in a skillet on medium heat, melt 3 TBS butter,
once melted stir in 3 TBS flour, stir until this reaches a light tan color. Add 1 cup of milk
and stir until thickened, and then add ANOTHER cup of milk (or chicken broth!). Stir
continuously until thick (it will take a while, turn your heat up a little). Then add 2 cups of
shredded cheese of choice, I also add 1/4 cup parmesan cheese. Mix into cooked macaroni
noodles (or noodle of choice). Season WELL with salt, pepper, garlic, cajun (optional), etc.

Jalapeno Poppers: 4 whole Jalapeno Peppers (cut in half and scrape out the seeds), 1/2
block cream cheese, 1/2 cup shredded cheddar, chopped up crispy bacon or bacon bits
(amount is up to you), splash of hot sauce, salt, pepper, garlic powder. Stir together filling
and place in peppers. Top with more cheese/bacon if preferred, bake on 400F for 15-20
minutes.

Bacon wrapped Green Bean Bundles (I bet your Southern granny/momma has a recipe
for this, but I wrap a little bundle-like 4-5 green beans (I use canned for these) up in half a
slice of bacon (secure with a toothpick). Sprinkle brown sugar, little splash of soy sauce,
salt, pepper, a little garlic powder over all the bundles. Bake in a glass baking dish covered
with foil for 20-30 minutes on 375F, Take foil off and continue baking until bacon is
cooked/crispy (or you can broil until bacon is crisp).
 Snacks
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Cheese cubes/string cheese

Turkey pepperonis/or turkey meat sticks
Teriyaki jerky
Balanced Breaks (a mix of fruit/nuts/cheese find at Walmart)
Any kind of fresh fruit (yes, fruit is fine in moderation)
Apples, celery, or bananas with peanut butter
1/2 peanut butter + banana sandwich on whole wheat bread
Greek yogurt with granola and/or fruit (think Parfait)
Strawberries or peaches with light cool whip/granola on top
Pretzel thins & salsa (weird but good)
Hard boiled eggs (I like to add a little hot sauce to mine)
light “deviled eggs” (see Sides section)
Homemade fruit salad or “fruit salsa”, you can eat this on graham
crackers :)
Veggie straw chips (walmart)
Greek yogurt covered raisins (walmart)
Frozen yogurt drops (literally drop small circles of yogurt on
parchment paper & freeze them)
1 slice of low carb bread or rice cake with peanut butter (or nutella
+ add a few chocolate chips on top if you really want to break all
the rules)
Protein shake-I prefer to “eat” my calories rather than drink them,
but these are great if you are in a hurry or haven’t gone grocery
shopping in awhile :) the Fairlife Protein Shakes are my favorite
Smoothie/Green smoothie: see breakfast recipe
Healthy Chocolate Chip Cookies (see Sweets recipe)
Air Fried Pita/Tortilla Chips: Cut thin pita bread or low carb wrap
into wedges, spray with cooking spray or lightly toss in olive oil (I
also salt mine) put in air fryer on 400-425F for 5-10 minutes
depending on how your air fryer cooks (can also cook in oven, but
you will have to flip the chips halfway through baking!)
 Snacks
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

Protein ball bites (see "sweets" section for recipe)

3-2-1 Mug Cake (see "sweets" section for recipe)
Sliced apple with cinnamon/honey....put it in the microwave for a couple
minutes and you have baked apples...serve with cool whip and/or granola on
top (or follow my 2 minute apple pie recipe!!)
Baked tortilla chips with salsa (see grocery guide for my favorite!)
Trail mix (of choice)
Carrots with hummus or greek yogurt ranch
Light Ranch Dip: plain (unflavored) Greek yogurt mixed with ranch seasoning
packet. You can add a little bit of milk to thin if needed.
I’ve also heard there is brownie batter hummus but I’ve not personally tried it
Colorful baby bell peppers with hummus or ranch
Dark chocolate chips + nuts/dried fruit
Peanut butter banana bites: nut butter in between 2 banana slices, dip (or
drizzle) in dark chocolate + freeze then enjoy!
Raisins, dates
Popcorn
Frozen Yogurt (you can make this into popsicles)
Light cool whip (if you freeze it & eat it frozen it tastes like ice-cream!)
Guacamole: 2 avocados, 1/4 cup finely diced onion, 1 diced roma tomato, small
bunch of cut cilantro (if you like this), 1/2 diced Jalapeno (if you like spicy),
juice of one lime, cumin, garlic powder, salt, chili powder. Mash avocado + mix
in other veggies. I don't measure spices, I usually shake some and then taste as
I go until it has lots of flavor.
Ham + Cheese roll-ups: literally just deli ham with sliced cheese rolled up +
heated in microwave (or eaten cold)
Low-carb mini "pizzas" : on a plate, lay out a thin layer of turkey pepperonis,
sprinkle with shredded cheese + microwave until melted, you can also do the
same on top of zucchini slices + bake in the oven (dip in pizza sauce)
Rice cake with topping of choice (I like peanut butter + chocolate chips//you
could also do a laughing cow wedge + everything but the bagel seasoning)
Sweets
 Sweets
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

No-bake Protein ball bites (my favorite!):

1 scoop of vanilla protein powder
¼ cup honey
⅓ cup peanut butter (or substitute PB2 peanut butter for less calories/fat)
3 TBSP oats
chocolate chips (I also add shredded coconut and chopped almonds/pecans)

Mix the ingredients together in bowl. Form into balls and refrigerate until hardened.
Play around with this to make new flavors! Use chocolate protein powder to make
them chocolate flavored.

Cake Batter Protein ball bites:

1 scoop of vanilla protein powder
¼ cup honey
⅓ cup peanut butter (or substitute PB2 peanut butter for less calories/fat)
3 TBSP oats
White chocolate chips (I also add shredded coconut and chopped almonds/pecans)
Rainbow sprinkles
Cake batter extract (I use McCormack brand)

Mix the ingredients together in bowl. Form into balls and refrigerate until hardened.

Protein cheesecake (another favorite!):

1(8oz) package fat free cream cheese
1 scoop of protein powder
2 individual size containers 0% greek yogurt
Splash of vanilla
2 eggs
Stevia/sugar/or sugar substitute to taste
Optional graham cracker pie crust (or, if you’re a horrible person like me you can
use an oreo crust)

You have the option to make this with or without a crust. Mix ingredients and stir in
desired mix-ins (I like crushed golden oreos, white chocolate chips, rainbow
sprinkles) bake at 250 for 30 minutes, THEN continuing baking at 300 degrees for
45 minutes. Once cooled, top with fat-free cool whip, sugar free chocolate sauce,
melted dark chocolate chips, etc. Not the “healthiest” recipe but it tastes great and
has a fraction of the calories/carbs that real cheesecake has! )

Key Lime Pie Cheesecake

-see cheesecake recipe above and make the following changes:

-graham cracker crust (optional)
-use lime or lemon flavored greek yogurt instead of plain
-add the zest of 1 lime + a generous squeeze of the juice
-1/4 cup of sugar (or sugar substitute of choice)
-stir in white chocolate chips and/or crushed golden Oreos (optional)

-FOLLOW DIRECTIONS in recipe above! After baking + cooled top with fat free cool
whip, more lime zest + crushed graham crackers on top! (better if you let it sit in the
fridge for several hours before eating!)
 Sweets
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)

6 Ingredient Healthy Chocolate Chip Cookies

-1 1/2 bananas (mashed)
-1/2 cup peanut butter (or any nut butter)
-3/4 cup oats (I use quick oats)
-1 scoop vanilla protein powder
-3 TBS honey
-chocolate chips (the more the merrier)

So healthy you could eat for breakfast! Mash your bananas, add peanut
butter and honey, stir. Then add in oats, protein powder, and chocolate
chips. Place in spoonfuls on a baking sheet and bake for 16-17 minutes at
350°. After cooling, store in an airtight container.

Healthy Chocolate Chip Cookies (no protein powder/more "fudgy")

-1 1/2 bananas (mashed)
-1/2 cup peanut butter (or any nut butter)
-1 cup oats
-3 TBS honey
-chocolate chips (the more the merrier)

Mash your bananas, add peanut butter and honey, stir. Then add in oats
and chocolate chips. Place in spoonfuls on a baking sheet and bake for
16-17 minutes at 350°. After cooling, store in an airtight container.
 .Big.Mac.bowl
ingredients:
*recipe is for 4 portions if following
suggested servings, modify amounts to
fit your needs/amount of bowls desired*

2 cups Instant rice of choice (OR

you can use diced/crispy red
potatoes for the carb in this bowl)

1 lb. lean ground beef (or turkey) I

season mine with seasoning salt,
garlic powder, onion powder,
pepper

diced dill pickles + yellow onion

Shredded Cheese of choice

Sauce (makes enough for 4 bowls):

directions:
-1/4 cup light mayo
-2 TBS ketchup 1. Cook ground beef in a skillet, and season/drain
-2 teaspoons yellow mustard
-2 TBS diced pickles 2. Prepare rice (or bake/air fry diced potatoes until
crispy)

3. Assemble bowls/tupperware in this order:

-1/2 cup rice
-1/2 cup ground meat
-2 TBS shredded cheese
-diced onion/pickle to taste
-Big Mac Sauce on top
Here I've included an example (suggested amounts provided as an example but of
of just one of the recipes from course modify to fit your preference/needs)

my brand new meal prep

cookbook, Heat + Eat. Please
*if eating right away, microwave to melt cheese, if
message me to pre-order, or be saving for later, store in air tight containers and heat
on the lookout for this exclusive thoroughly before eating*
cookbook release coming soon!