The Macro Friendly

Gameday Recipe

Playbook
EEaatt ggoooodd wwhhililee

w a tcchhin
ingg y
yoouu r
r

wat ite team!!

ffaavvoorrite team

FLEXIBLE DIETING LIFESTYLE

 Blackened Chicken BLT Sliders

Serving Size: 1 Slider Nutrition facts:

Recipe Makes: 12 Servings 216 Cals, 15g Carbs, 8g Fat, 21g Protein

Ingredients (makes 12 sliders) Garlic, Parsley, Butter Combo to Brush on

top
1 Package 12 Slider Rolls of your choice (I used
Natures Own Brioche Slider Rolls)
4 Cloves Minced Garlic
24oz Chicken Tenders
- Handful Finely Chopped Parsley
- Blackened Seasoning (I used HEB Brand)
4 Spray of Non Stick Butter Spray
12 Slices Center Cut Bacon
6 Slices 2% Colby Jack Cheese
96g Low Fat Mayo
96g Honey Mustard
- Lettuce
- Tomato
- Red Onion

Directions

1. Season your chicken tenders well with your blackened seasoning. Air fry these on 400 Degrees F for 9 minutes.
2. Bake your center cut bacon on 400 degrees F for 15-18 minutes.
3. Once both are done, it’s time to start building the sliders. Add to each button bun of the sliders 8g low fat mayo,
then 1 chicken tender cut in half, ½ slice of your colby jack cheese, slice of bacon and then your top buns.
4. Now spray the tops of your buns with non stick butter spray and then brush on the garlic, parsley, butter spray
combo.
5. Bake the sliders on 400 degrees F for 5-7 minutes. Once done, take off top bun and add your honey mustard,
lettuce, tomato and red onion.
6. Add top buns back on and enjoy!
 Taco Sliders
Serving Size: 1 Taco Slider Nutrition Facts
Recipe Makes: 12 Servings 190 Cals, 18g Carbs, 6g Fat, 16g Protein

Ingredients for Taco filling (You’ll use Rest of ingredients

3/4th of this mixture for sliders)
1 Pack Hawaiian Rolls
2lbs (32oz) 96/4 Lean Ground Beef 42g 2% Mexican Cheese
2 Packets Taco Seasoning - Olive Oil Spray
56g 2% Mexican Cheese - Garlic Powder
4 Light Laughing Cow Cheese Wedges
160g (ml) Reduced Sodium Chicken Broth Low Cal Avocado Lime Dipping Station
1 Medium Avocado (about 4.5 oz)
15g Cilantro
½ Cup Water (add more if still too thick)
- Juice from 1 Lime
- Sea Salt
- Cumin

Directions

1. Brown your 96/4 Lean Ground Beef in a pan on a 7/10 heat. Then add your taco seasoning and mix. Add 100g of
chicken broth to keep it nice and juicy.
2. Then lower the heat of the pan and add your mexican cheese, cheese wedges, nutritional yeast and chicken
broth. Mix all together.
3. Now slice your hawaiian roll in half. Add 3/4th of your taco ground beef mixture. I could’ve added it all I think they
wouldn’t gotten soggy. You can scale the scale the recipe down to 3/4h of everything in the taco ground beef
recipe is you want no leftovers.
4. Add 42g 2% mexican cheese and then your top buns. Slice then before the oven so then it’s easy to pull them
apart once done. Spray tops with olive oil spray and sprinkle garlic powder on top.
5. Add to oven on 400 degrees F till golden. Then enjoy!
P.S.The Low Cal Avocado Lime Dipping Station is just adding all those ingredients to a small blender and
blending till smooth!
 Buffalo Chicken

Dip Gameday Sliders

Serving Size: 1 Slider Nutrition facts:
Recipe Makes: 12 Servings 158 Cals, 15g Carbs, 2.5g Fat, 19g Protein

Ingredients for Buffalo Chicken Dip

1.5lbs Chicken Breast 113g Franks Red Hot Buffalo Sauce
1 Cup Reduced Sodium Chicken Broth - Big Handful Green Onion
1 Packet Ranch Seasoning 1 Package Brioche Dinner Rolls (I used Natures Own Brand)
170g Plain Non Fat Greek Yogurt 42g Part Skim Mozzarella
113g Fat Free Cottage Cheese 42g 2% Sharp Cheddar Cheese

Directions
1. Add your chicken broth, chicken breast and 2/3rds of your ranch seasoning packet to your instant pot. Pressure
cook on high for 18 minutes and then let natural release for 10 minutes.
2. W hile your chicken is cooking, make your buffalo dip by adding your greek yogurt, cottage cheese and franks
red hot buffalo sauce. Blend till smooth.
3. Now shred your chicken with some forks after it’s done in the instant pot. Add the shredded chicken to bowl and
mix with 2/3rds of your buffalo sauce. Scale the recipe back 1/3rd if you don’t want to have that much left over.
Now add your fresh chopped green onions in there as well. Mix till combined.
4. Now take your 12 pack of dinner rolls and carefully slice in half and remove the top part of the buns. Try to keep it
together so it’s easy to add them back on top. Add your buffalo chicken dip mixtures evenly across the bottom
half of the rolls. Add another buffalo sauce drizzle on top. Then your cheese.
5. Add your top half of the rolls and spray to the tops with non stick butter spray. Sprinkle some of the ranch
seasoning on top and add to the oven on 400 degrees F for 10 minutes or until rolls are golden brown. Then
enjoy!
 Pepperoni Pizza Gameday Sliders
Serving Size: 1 Pizza Slider Nutrition facts:
Recipe Makes: 12 Servings 134 Cals, 16g Carbs, 2g Fat, 13g Protein

Ingredients for Buffalo Chicken Dip Pizza Seasoning Blend

1 Package 12 Slider Rolls of your choice (I 4 Tbsp Dried Oregano
used Natures Own Brioche Slider Rolls)
2 Tbsp Dried Basil
16oz Chicken Breast
1 Tbsp Garlic Powder
120g Pizza Sauce
1 Tbsp Onion Powder
36 Turkey Pepperonis (3 per slider)
1 Tbsp Sea Salt
56g Light Mozzarella (I used Trader Joe’s Light
1 Tbsp Paprika
Mozzarella which is 1.5g Fat per 28g)
1 Tbsp Thyme
8g Parmesan Cheese
½ Tbsp Black Pepper
½ Tbsp Red Pepper Flakes

Directions
1. First, make your pizza seasoning blend. Now season your chicken breast with the pizza seasoning. Air fry the
chicken breast on 400 degrees F for 10 minutes.
2. Now once chicken breast is done, let cool for 5-10 minutes before slicing. Then slice your slider rolls in half. Add
the bottom half of the sliders your chicken breast, pizza sauce, turkey pepperonis (3 per slider) and your light
mozzarella. Add the top of the slider rolls.
3. Next, add to a small bowl some of your pizza seasoning mix paired with parmesan cheese. Spray the tops of the
rolls with non stick cooking spray and then sprinkle that pizza seasoning + parmesan on top.
4. Bake these on 400 degrees F for 10 minutes. One thing you can also do to make sure the tops of the rolls don’t
burn before the inside is done is to cover them with aluminum foil for the first 6 minutes or so and then add back
in for another 4 minutes to toast the tops.
5. Then once done, I do recommend cutting the rolls to ensure the inside ingredients like the chicken do not pull
from other rolls since there might be some overlap! Enjoy!
 Meal Prep Spicy Elotes Pasta Salad
Serving Size: 1 Bowl Nutrition facts:
Recipe Makes: 3.5 Servings 594 Cals, 72g Carbs, 6g Fat, 63g Protein

Ingredients for Dressing Ingredients for Pasta Salad

200g Plain Non Fat Greek Yogurt 224g Elbow Pasta 20g Parmesan (Cojita
40g Sriracha 1 Bag Frozen Sweet Corn Cheese if you have it!)
- Juice from 1 Medium Lime (12oz) 10g Nutritional Yeast
- Pinch of Lime Zest (from the lime I juiced) 24oz Chicken Breast 1 tsp Sea Salt
(weighed raw) 1 tsp Black Pepper
- Sea Salt 100g Red Onion
- Black Pepper 1 tsp Garlic Powder
40g Jalapeno ½ tsp Paprika
15g Cilantro ¼ tsp Cayenne (Take this out if
15g Minced Garlic you don’t want this to
have a nice kick!)

Directions
1. Cook your elbow pasta till el dente and then let cool. Next, preheat your pan to a 7/10 heat and add your frozen
corn to it. Cook saute until they start to golden. I seasoned it with just some sea salt. Let those cool as well.
2. Now cook your chicken breast however you like. I recommend going with a mild seasoning just because the
pasta salad will have a kick to it already! I went with a blackened seasoning.
3. Next, add all your dressing ingredients into a bowl and mix till combined.
4. Now it’s time to put together the pasta salad. Make sure to grab a BIG bowl to mix all this! This is an ideal meal
prep recipe so after mixing in the big bowl, you can add it to individual meal prep containers. This recipe makes
sense for about 3.5 BIG servings. Enjoy!
 Roasted Red Pepper Pasta Salad

Serving Size: ¼ the Recipe Nutrition facts:

Recipe Makes: 4 Servings 460 Cals, 60g Carbs, 4g Fat, 46g Protein

Ingredients (makes 4 servings) Roasted Red Pepper Sauce

300g Romaine 2 Roasted Red Bell Peppers
224g Cavatappi Pasta (weighed raw) 120g Fat Free Feta
1 lb Chicken Breast (weighed raw) 120g 2% Cottage Cheese
150g Yellow Bell Pepper 4 Cloves Minced Garlic
150g Orange Bell Pepper 15g Honey
150g Grape Tomatoes 8g Nutritional Yeast
- Roasted Red Pepper Sauce (recipe below) - Sea Salt
- Black Pepper
- Red Pepper Flakes

Directions
1. Roast your two red bell peppers. I use my air fryer because it’s easy and convenient! Spray with non stick olive oil
spray and then air fry on 400 degrees F for 10 minutes. Then once done, let cool till you can pick them up and
then peel off the skin.
2. Now it’s time to make the sauce. Add to a small blender all your roasted red pepper sauce ingredients listed
above. Blend till smooth.
3. Time to build the salad. Add your romaine, pasta, chicken, yellow bell peppers, orange bell peppers, grape
tomatoes, and your roasted red peppers sauce. Toss the salad and then enjoy!
* Split into 4 meal prep containers! The romaine does not get soggy so don’t worry about that. But you can keep
the sauce on the side if you want it to be as fresh as possible. Also really enjoy this pasta salad served cold as
well.
 Big Mac Pasta Salad
Serving Size: ¼ the Recipe Nutrition facts:
Recipe Makes: 4 Servings 427 Cals, 51g Carbs, 7g Fat, 40g Protein

Ingredients (Makes 4 Meal Prep Big Mac Sauce

Servings) 180g Plain Non Fat Greek Yogurt
300g Romaine 48g Sugar Free Ketchup
224g Elbow Pasta 16g Dijon Mustard
4 Roma Tomatoes (about 140g) 8g Pickle Juice (I used from the pickle jar)
1 Red Onion (about 140g) 32g Water
20 Dill Pickles Slices - Sea Salt
16oz 96/4 Lean Ground Beef - Black Pepper
42g 2% Colby Jack Cheese - Garlic Powder
- Sea Salt - Onion Powder
- Garlic Powder - Paprika

Directions
1. First, make your spicy big mac sauce. Add all your ingredients into your bowl and mix till smooth. Add to the
fridge to keep fresh till the salad is ready.
2. Now it’s time to cook the burgers. Take 16oz 96/4 lean ground beef and form into 4 4oz patties. Add to a stove
top pan preheated on a 7/10 heat. Then season each burger patty with sea salt and garlic powder. Once you
start to see the burgers browning up the sides, flip and let cook at that side a bit longer till you desired level of
wellness.
3. Next, put together your salad. Add your romaine, cooked elbow pasta, roma tomatoes, red onion, dill pickles,
Then add your sliced roma tomatoes, red onion, and dill pickles slices.
4. Now add your burgers chopped into small bite size pieces. Then your colby jack cheese and lastly, your big mac
sauce.
5. Toss the salad and then split into 4 equal size portions for meal prep! Enjoy!
 Buffalo Chicken Chalupas
Serving Size: 1 Chalupa Nutrition facts:
Recipe Makes: 2 Servings 247 Cals, 11g Carbs, 7g Fat, 35g Protein

Ingredients for Buffalo Chicken Dip Ingredients for 1 Chalupa

2lbs Chicken Breast 1 Josephs Pita
1/3rd Packet Ranch Dip Seasoning 10g 2% Colby Jack Cheese
170g Plain Non Fat Greek Yogurt 10g Part Skim Mozzarella
113g 2% Cottage Cheese - Roma Tomato
113g Franks Red Hot Buffalo Sauce - Shredded Romaine/Lettuce

*Added 2g fat for cooking oil sprays

Directions
1. Take your chicken breast and pat dry with a paper towel. Then flatten. I just use my fist lol.
2. Then season both sides with a ranch dip seasoning. Spray both sides with a cooking spray of your choice and
then air fry on 400 degrees F for 9-10 minutes.
3. While that’s cooking, make your buffalo chicken sauce by adding your greek yogurt, cottage cheese and franks
red hot buffalo sauce to a small blender. Blend till smooth.

4.) Now chop up your chicken breast once done and add to a bowl. Combine with the buffalo chicken sauce.
4. Now chop up your chicken breast once done and add to a bowl. Combine with the buffalo chicken sauce.
5. Now put together your chalupas. Lay one pita down then add to on side 5g mozzarella, 5g colby jack, 1/10th of
your buffalo chicken dip, 5g mozzarella, 5g colby jack.
6. Fold your chalupa tightly. Spray both sides with cooking spray and add to the air fryer on 400 degrees F for 4
minutes. I added some ramekins on top of each one to make sure they stayed closed while in the air fryer.
7. Once done, open them up, add your tomato and lettuce and enjoy!
 Queso Beef Chalupas
Serving Size: 1 Chalupa Nutrition facts:
Recipe Makes: 1 Serving + Extra 257 Cals, 16g Carbs, 9g Fat, 28g Protein

Ingredients for Queso Ground Beef Ingredients for 1 Chalupa

16oz 96/4 Lean Ground Beef 1 Joseph's Pitas
1 Packet Taco Seasoning 14g 2% Mexican Cheese
60g Queso of your choice 15g Black Beans
2 Light Laughing Cow Cheese Wedges - Roma Tomato
6g Nutritional Yeast - Shredded Romaine/Lettuce
60g Reduced Sodium Chicken Broth - Taco Bell Sauce

Directions
1. Brown your 96/4 Lean Ground Beef in a pan on a 7/10 heat. Then add your taco seasoning and mix. Add 60g of
chicken broth to keep it nice and juicy.
2. Then lower the heat of the pan and add your cheese wedges, queso and nutritional yeast. Mix all together.
3. Now put together your chalupas. Lay one pita down then add to on side 7g mexican cheese, 15g black beans,
1/5th of your buffalo chicken dip, 7g mexican cheese.
4. Fold your chalupa tightly. Spray both sides with cooking spray and add to air fryer on 400 degrees F for 4
minutes. I added some ramekins on top of each one to make sure they stayed closed while in the air fryer.
5. Once done, open them up, add your tomato, lettuce, taco sauce (optional!) and enjoy!
 Barbecue Chicken Chalupas
Serving Size: One Chalupa Nutrition facts:
Recipe Makes: 2 Servings 247 Cals, 11g Carbs, 7g Fat, 35g Protein

Ingredients for Buffalo Chicken Dip Ingredients for 1 Chalupa

2lbs Chicken Breast 1 Josephs Pita
- Blackened Seasoning 10g 2% Sharp Cheddar Cheese
170g Plain Non Fat Greek Yogurt 10g Part Skim Mozzarella
113g 2% Cottage Cheese - Roma Tomato
113g Sugar Free Barbecue Sauce - Red Onion
* Can make your BBQ sauce more BBQ flavored (if you - Shredded Romaine/Lettuce
like) by subbing out some of the greek yogurt for
more BBQ sauce. Totally up to you. OR you can add a
smokehouse style seasoning to it to give it more of a
punch.

Directions
1. Take your chicken breast and flatten. Then pat dry with a paper towel.
2. Then season both sides with a blackened seasoning. Spray both sides with a cooking spray of your choice and
then air fry on 400 degrees F for 9-10 minutes.
3. While that’s cooking, make your bbq chicken sauce by adding your greek yogurt, cottage cheese and sugar free
bbq sauce to a small blender. Blend till smooth.
4. Now chop up your chicken breast once done and add to a bowl. Combine with the buffalo chicken sauce.

5. Now put together your chalupas. Lay one pita down then add to on side 5g mozzarella, 5g sharp cheddar, 1/10th

of your bbq chicken dip, drizzle of bbq sauce, 5g mozzarella, 5g sharp cheddar.
6. Fold your chalupa tightly. Spray both sides with cooking spray and add to air fryer on 400 degrees F for 4

minutes. I added some ramekins on top of each one to make sure they stayed closed while in the air fryer.
7. Once done, open them up, add your tomato, red onion and lettuce and enjoy!
 The 12” Classic Cheese Pizza
Serving Size: 1 Whole Pizza Nutrition facts:
Recipe Makes: 1 Serving 580 Cals, 66g Carbs, 12g Fat, 52g Protein

Ingredients
70g Self Rising Flour (can sub with AP Flour but just sub in a big pinch of salt and 4g baking powder)
12g Coconut Flour
5g Nutritional Yeast
150g Plain Non Fat Greek Yogurt
75g Egg Whites
120g Low Fat Marinara
56g Part Skim Mozzarella

Directions
1. Add your dry ingredients into your bowl and mix to avoid clumping. Then add your wet ingredients and mix till
you get a thick paste consistency.
2. Add dough to the middle of a big piece of parchment paper. You want to spread this crust to about 12-13in. The
spread of the crust is a skill you will get better at over time but the premise is spreading from the inside out in a
circular motion to ensure you keep the edges thick for the crust.
3. Now add the parchment with the crust on it to a pan and bake on 450 degrees F for 10 minutes or until crust is
golden.
4. Take the crust off the parchment and add back to the pan. Add your toppings and add back to the oven till the
toppings are golden.
5. Then slice up and enjoy!
 Cheesy Garlic Breadsticks
Serving Size: 12 Breadsticks Nutrition facts:
Recipe Makes: 1 Serving 569 Cals, 68g Carbs, 9g Fat, 54g Protein

Ingredients for Dough Toppings

70g Self Rising Flour (can sub with AP Flour but just 72g Part Skim Mozzarella (I used Trader Joe’s Light
sub in a big pinch of salt and 4g baking powder) Mozzarella which is 1.5g Fat per 28g)
12g Coconut Flour 8g Parmesan
150g Plain Non Fat Greek Yogurt
75g Egg Whites
- Garlic Powder

Directions
1. Add your dry crust ingredients (except garlic powder) into your bowl and mix to avoid clumping. Then add your
wet ingredients and mix till you get a thick paste consistency.
2. Add dough to the middle of a big piece of parchment paper. You want to spread this crust into a rectangle
that’s about 11in long and 9in wide. The spread of the crust is a skill you will get better at over time but the
premise is a spreading from the inside out motion.
3. Now add the parchment with the crust on it to a pan and bake on 45 degrees F for 1 minutes or until crust is
0 0

golden.
4 . Take the crust off the parchment and add back to the pan. Add your toppings and add back to the oven till the
toppings are golden.
5. Then slice up, get your marinara dippings station, get a few cheese pulls and enjoy !
 Pizza Rolls

Serving Size: 1 Pizza Roll Nutrition facts:

Recipe Makes: 12 Servings 55 Cals, 1.33g Carbs, 3g Fat, 6g Protein

Ingredients (makes 12)

3 Josephs Lavash Breads

1 Bag of Turkey Pepperonis

84g Part Skim Mozzarella

- Oregano (don’t be shy)

- Basil (don’t be shy)

- Garlic Powder

- Non Stick Cooking Spray

Directions

1. Take your whole bag of turkey pepperonis and slice then into 4’s (see video).

2. A
dd to a bowl with your part skim mozzarella, oregano and basil. Mi x together.

3. Now slice each lavash bread into 4’s (see video).

4.A /
dd 1 12th of your filling to each of your lavash bread pieces and then fold how you see in the video.

5U . se a small bowl or ramekin to smash these shut.

6A . dd half your batch to your air fryer. Spray tops with non stick cooking spray and sprinkle garlic powder on top.

7 A . ir fry on 4 00 - j
degrees F for 3 4 minutes till golden. Then get your marinara dipping station and en oy
 Pepperoni Pizza Pop Tarts
Serving Size: 1 Pizza Pop Tart Nutrition facts:
Recipe Makes: 10 Servings 164 Cals, 13.5g Carbs, 6g Fat, 14g Protein

Ingredients (makes 10) Toppings per Pop Tart

10 Slices of Low Calorie Bread (I used Nature’s Own 30g Pizza Sauce
Butterbread)
10g Part Skim Mozzarella
1.5 Bags Turkey Pepperonis
2 Turkey Pepperonis
100g Part Skim Mozzarella
* I use 10 slices of bread but I cut off a good bit
- Oregano when sealing the pop tart. So I estimated per pop
tart uses around 1.75 slices of bread instead of the
- Basil
2 slices.
100g Egg Whites

Directions
1. Slice your pepperonis in half (makes them easier to fit into the pop tart). Add them to a bowl with your
mozzarella, oregano and basil. Mix and set to the side.
2. Take 10 slices of your bread. Lay down one slice and roll flat with a rolling pin. Repeat for all 10 of them.
3. Now lay down one slice and generously brush egg whites on the edges. Then add 1/5th of your pepperoni filling
mixture. Try to keep it as much in the middle as possible.
4 . Now take another slice of bread and brush egg whites on the bottom edges. Then add that slice face down on
top of the bottom slice. Then brush more egg whites on the edges. Press down the edges with your fingers. Then
crimp with a fork and slice off the extra with a pizza cutter.
5. Repeat for all 5 of your pop tarts. Then spray tops with non stick cooking spray and add some garlic powder on
top to give that garlic toast vibes.
6 . Add your hot pockets to the oven on 400 degrees F for 10-12 minutes or until golden. Then add your toppings,
add back to the oven until toppings are golden and enjoy!
 Crispy Taco Pockets

Serving Size: 1 Hot Pocket Nutrition facts:

Recipe Makes: 10 Servings 121 Cals, 10g Carbs, 3.5g Fat, 12.5g Protein

Ingredients for Taco filling (makes about Rest of ingredients

10 Pockets)
5 Low Carb Tortillas (I used 

16oz 96/4 Lean Ground Beef 10g All Purpose Flour)

1 Packet Taco Seasoning

56g 2% Mexican Cheese Low Cal Avocado Lime Dipping Station
2 Light Laughing Cow Cheese Wedges 1 Medium Avocado (about 4.5 oz)
60g Reduced Sodium Chicken Broth ½ Cup Water (add more if still too thick)
6g Nutritional Yeast 15g Cilantro
- Juice from 1 Lime
- Sea Salt
- Cumin

Directions

1. Brown your 96/4 Lean Ground Beef in a pan on a 7/10 heat. Then add your taco seasoning and mix. Add 60g of
chicken broth to keep it nice and juicy.

2. Then lower the heat of the pan and add your mexican cheese, cheese wedges and nutritional yeast. Mix all
together.

3. Highly recommend watching the video for this part on how I make these pockets. Hard to explain without seeing
it visually.

4. Once pockets are done (makes 10), add to air fryer and spray with non stick cooking spray. Air fry on 400
degrees F for 4-5 minutes. Then it’s time to enjoy!

P.S. The Low Cal Avocado Lime Dipping Station is just adding all those ingredients to a small blender and
blending till smooth!
 Crispy Apple Pie Turnovers
Serving Size: 1 Turnover Nutrition Facts:
Recipe Makes: 8 Servings 86 Cals, 15g Carbs, 2g Fat, 2g Protein

*Added an extra 1g to the macros for the cooking spray

Ingredients (Make 8 Turnovers) Protein Icing Ingredients

1 Can No Sugar Added Apple Pie Filling (can find at 30g Vanilla Whey/Casein Protein Powder
pretty much any grocery store)
15g Powdered Sugar
- Ground Cinnamon (don’t be shy) 4g Cheesecake Sugar Free/Fat Free Pudding Mix
4 Low Carb Tortillas

Directions
1.) Add the whole can of apple pie filling into a bowl. Add ground cinnamon.
2.) Then use a knife to cut the apples into smaller pieces.
3.) Now here’s the cool part. Cut your tortilla in half. Then I highly suggest watching the video for this part. Really
hard to explain via text.
4.) Add 1/8th of your pie filling to the tortilla cone. See video.
5.) Once all 8 pockets are made, spray both slides with non-stick cooking spray and add to the air fryer on 400
degrees F for 3-5 minutes until golden.
6.) Make your protein icing by adding all the dry ingredients into a bowl and mixing. Then cold water and mix till you
have an icing. Just be careful not to add too much water! And if you accidentally do, it’ll thicken up pretty fast in
the fridge! Enjoy!
Pumpkin Pie Protein Dessert Pockets
Serving Size: 1 Turnover Nutrition Facts:
Recipe Makes: 5 Servings 93 Cals, 13g Carbs, 1.5g Fat, 8g Protein

Ingredients (makes 5) P rotein Icing Ingredients

30g Vanilla Whey/Casein Blend Protein Powder 30g Vanilla Whey/Casein Protein Powder
15g Pumpkin Spice Cake Protein Cookie Butter Powder 15g Powdered Sugar
8g Sugar Free/Fat Free Cheesecake Pudding Mix 4 g Cheesecake Sugar Free/Fat Free Pudding Mix
5g Zero Cal Sweetener
2-3g Ground Cinnamon E dible Glue ingredients
- Dash of Pumpkin Spice
10g AP Flour
- Pinch of Sea Salt
- Water to consistency
220g Canned Pumpkin (I prefer Libby’s brand)
2.5 Low Carb Tortillas
* You can sub pumpkin spice protein cookie butter with
powdered PB or more protein powder BUT it won’t have as
amazing of a pumpkin taste or be as thick. But will still be
really good!

D irections
1.) Add all your dry powdered ingredients into a bowl and mix to avoid clumping. Then add your canned pumpkin
to the dry ingredients and mix till smooth.
2.) Now here’s the cool part. Cut your tortilla in half. Then I highly suggest watching the video for this part. Really
hard to explain via text.
3.) A dd 1/5th of your pumpkin pie filling to the tortilla cone. See video.
4 ) . O nce all 5 pockets are made, spray both slides with non-stick cooking spray and add to your air fryer.
5.) Then add zero cal cinnamon sugar mixture on top. It’s just equal parts cinnamon and zero cal sweetener.
6 ) . A ir fry at 400 degrees F for 3-5 minutes until golden.
7 ) . Make your protein icing by adding all dry ingredients into a bowl and mixing. Then cold water and mix till you
have an icing. Just be careful not to add too much water! And if you accidentally do, it’ll thicken up pretty fast in
the fridge! Enjoy!
 Protein Chocolate Chip Cookie

Dough Dessert Pockets

Serving Size: 1 Dessert Pocket Nutrition Facts:
Recipe Makes: 10 Servings 131 Cals, 14g Carbs, 3g Fat, 12g Protein

Ingredients (makes 10 pockets) Protein Icing Ingredients

5 Low Carb Tortillas (I used La Banderita one’s) 30g Vanilla Whey/Casein Protein Powder
90g Vanilla Whey/Casein Protein Powder 15g Powdered Sugar
45g PB Party Protein Cookie Butter Powder 4g Cheesecake Sugar Free/Fat Free Pudding Mix
22g Powdered PB
8g Zero Cal Sweetener
- Big Pinch of Sea Salt
45g Mini Chocolate Chips

Directions
1.) Add all your dry cookie dough ingredients into your bowl (except mini chocolate chips) and mix to avoid
clumping.
2.) Slowly add cold water and mix till you get a cookie-like consistency.
3.) Now here’s the cool part. Cut your tortilla in half. Then I highly suggest watching the video for this part. Really
hard to explain via text.
4.) Add a scoop of your cookie dough to your cone and press shut. See video.
5.) Once all 10 pockets are made, spray both slides with non-stick cooking spray and add to the air fryer on 400
degrees F for 4-5 minutes until golden.
6.) Make your protein icing just like the cookie dough. Just be careful not to add too much water! And if you
accidentally do, it’ll thicken up pretty fast in the fridge! Enjoy!
 OREO Protein Dirt Cups
Serving Size: 1 Dirt Cup Nutrition Facts:
Recipe Makes: 3 Servings 167 Cals, 16g Carbs, 3.5g Fat, 18g Protein

Ingredients (makes 3)
45g Chocolate Whey/Casein Blend Protein Powder (I 6g Zero Cal Sweetener
used my brand aka Flex aka the best protein for
- Big Pinch of Sea Salt
recipes in the game. “FDL” saves you 15%.)
150g 150g Plain Non Fat Greek Yogurt
15g Black Cocoa Powder
6 OREO Thins
12g Chocolate Sugar Free/Fat Free Pudding Mix

* For the macros, I estimated that taking out the cream of all the OREOs brought it down to 5 OREO Thins of 6.

Directions
1.) Add all your dry ingredients (except OREOs) into a bowl and mix to avoid clumping.
2.) Now slowly add cold water (be careful not to add too much) and mix till you get an icing like consistency.
3.) Then add your greek yogurt and mix till you get a thick pudding like consistency.
4.) Now take your OREO Thins and take out the cream of each. Add the outside cookies to a ziplock bag and crush
into small pieces.
5.) Next, take your cup and layer it with OREO Protein Pudding, then OREOs pieces, and repeat for 2 more layers.
6.) Add these to the fridge to cool and thicken up. Then enjoy!

* You can double this recipe to make 6 for the week like you saw in the video!
 Nutter Butter Protein Dessert

Snack Cups
Serving Size: 1 Snack Cup Nutrition Facts:
Recipe Makes: 3 Servings 167 Cals, 16g Carbs, 3.5g Fat, 18g Protein

Ingredients (makes 3)
20g Vanilla Whey/Casein Blend Protein Powder (I used 12g Cheesecake Sugar Free/Fat Free Pudding Mix
my brand aka Flex aka the best protein for recipes 6g Zero Cal Sweetener
in the game. “FDL” saves you 15%.)
20g Nutter Cookie Cookie Butter Powder - Big Pinch of Sea Salt
20g Powdered PB 150g Plain Non Fat Greek Yogurt
3 Nutter Butter Cookies

* You can double this recipe to make 6 for the week like you saw in the video!

Directions
1.) Add all your dry ingredients (except Nutter Butters) into a bowl and mix to avoid clumping.
2.) Now slowly add cold water (be careful not to add too much) and mix till you get an icing like consistency.
3.) Then add your greek yogurt and mix till you get a thick pudding like consistency.
4.) Now take your Nutter Butters and take out the cream of each. Add the outside cookies to a ziplock bag and
crush into small pieces.
5.) Next, take your cup and layer it with PB Protein Pudding, then Nutter Butter pieces, and repeat for 2 more layers.
6.) Add these to the fridge to cool and thicken up. Then enjoy!
 Turkey, Avocado & Cheese Hot Pockets

Serving Size: 1 Hot Pocket Nutrition facts:

Recipe Makes: 1 Serving 303 Cals, 25g Carbs, 7g Fat, 35g Protein

Ingredients (makes 1 Hot Pocket) Ingredients Low Cal Chipotle Honey

Mustard (makes about 8 2 Tbsp (32g)
2 Slices of Bread of your choice but I do recommend
a fluffier type bread like a butterbread. servings)
4oz Oven Roasted Deli Turkey Breast 113g Non Fat Greek Yogurt
Plain
14g 2% Colby Jack Cheese 42g Honey Mustard
10g Roasted Red Peppers 3 Chipotle Peppers in Adobo
14g Avocado - Sea Salt
Egg Whites for Egg Wash - Black Pepper
* Since I cut off the crusts, I only used 1.75 of the 2 - Garlic Powder
slices.
30ml Water
* Before I get into the recipe, I was to preface that if
you have a few rips in your hot pocket during the * Literally just add all those ingredients into a small
assembling process, it’s ok! It won’t ruin the hot blender and blend till smooth
pocket. These are STACKED so it takes some skill to
make these without ripping them!

Directions
1. Take a rolling pin and roll out your slices of bread as flat as you can get them.

2. Brush the inside edges of one of your slices of bread because this will be important so that it sticks with the top
slice to seal your hot pocket.

3. Now add your cheese to the middle of that slice of bread. Then add your turkey, roasted red peppers, pickled red
onions and avocado.

4. Brush the bottom edges of your other slice of bread which will be your top slice. This will also help it seal with the
bottom slice.

5. Add the top slice and press down the edges to help seal the hot pocket. Then add brush more egg whites on the
edges of the now hot pocket to help with the final crimping with your fork.

6. Now carefully crimp the edges of your hot pocket until all sealed. Use a pizza cutter to cut of the extra edges to
make the hot pocket perfect rectangle.

7. Carefully transfer to your air fryer. Spray the top with non stick cooking spray. Air fry on 400 degrees F for 3-4
minutes or until golden. Then enjoy!
 Crispy Mozzarella Sticks
Serving Size: 1 Mozzarella Sticks Nutrition facts:
Recipe Makes: 15 Servings 111 Cals, 12.5g Carbs, 3g Fat, 8.5g Protein

Ingredients Seasoning Mix

15 Light Mozzarella Sticks (mine were 2.5g fat per) 3 Tsp Dried Oregano
50g All Purpose Flour 1.5 Tsp Dried Basil
15g Corn Starch 1 Tsp Garlic Powder
150g Panko 1 Tsp Onion Powder
10g Parmesan 1 Tsp Sea Salt
1 Large Egg 1 Tsp Paprika
100g Egg Whites 1 Tsp Thyme
½ Tsp Black Pepper
½ Tsp Red Pepper Flakes

Directions
1. Take your mozzarella sticks and add take them out of the plastic individual packaging. Add to a freezer safe bag
and add to freezer till frozen.
2. Once they are frozen, build your 3 stations for coating in shallow bowls.. One station will be the all purpose flour,

corn starch and 1/3rd of the seasoning mix. One station will be egg and egg whites. Last will be the panko,
parmesan and 2/3rd seasoning mix.
3. Use your left hand to coat in the flour station. Then use your right hand to coat in the egg station. Then use your
left hand to coat in the panko station. Repeat this for a double coat. SUPER important because if not, your cheese
will not stay inside the coating and melt out everywhere when air frying.
4. Add these coated mozzarella sticks back to the freezer for 30-60 minutes. Then add to air fryer (preheated!) on

400 degrees F and spray them with non stick cooking spray. Air fry for 5-7 minutes and then enjoy!
 THICC Crispy Filet O Fish

Serving Size: 1 Filet O Fish Nutrition facts:

Recipe Makes: 1 Serving 411 Cals, 38g Carbs, 7g Fat, 49g Protein

Low Cal Tarter Sauce Filet O Fish Patty Ingredients Rest of Ingredients
50g Plain Non Fat Greek Yogurt Two 5.5oz White Fish Filets (I used Halibut) 3 Brioche Buns (150 Cals
each)
25g Light Mayonnaise 10g Corn Starch
3 Slices Reduced Fat
30g Dill Relish 30g AP Flour
American Cheese Lettuce
5g Fresh Chopped Parsley 50g Panko
- Lettuce
2g Zero Cal Sweetener 50g Egg Whites

5g Yellow Mustard ½ tsp Chili Powder

1 tsp Dill ½ tsp Black Pepper
½ tsp Onion Powder ½ tsp Sea Salt
½ tsp Red Pepper Flakes *Add those three seasonings in that amount
to each coating station.
½ tsp Black Pepper
- Juice from ½ Lemon

Directions

1.) First make your low cal tarter sauce by adding all your ingredients into a bowl and mixing till smooth.

2.) Now blend your panko and ½ tsp Chili Powder, ½ tsp Black Pepper, ½ tsp Sea Salt till fine. Make 3 stations to coat
your fish. A flour/corn starch/seasonings station. A egg/seasonings station. A panko/seasonings station.

3.) Coat your fish by coating in the flour station, then the egg station and then the panko station.

4 .) Once all are coated, add to air fryer, spray with non stick cooking spray. Air fry on 400 degrees F for 9-11 minutes.

5.) Once done, toast your brioche buns, build your sandwich and enjoy!
 Avocado Tuna Salad Open Face

English Muffins
Serving Size: 1 Muffin Nutrition facts:
Recipe Makes: 4 Servings 200 Cals, 16g Carbs, 8g Fat, 16g Protein
Ingredients for Avocado Tuna Salad: Rest of Ingredients
2 Cans Tuna (in water not oil) 2 English Muffins
1 Medium Avocado (about 4oz) - Homemade Pico
2 Light Laughing Cow Cheese Wedges - Sriracha
- Everything Bagel Seasoning
Directions
1. Add all your tuna salad ingredients into a bowl. Oh and make sure to drain the water out of your tuna first before
adding to bowl! Mash it all together. And that’s it!
2. toasted some english muffins and added the avocado tuna salad on to . Then added some homemade ico,
sriracha and more everything bagel seasoning. Su er sim le but sooo good!
I p p
p p
 XL Grinder Salad Wraps
Serving Size: 1 Crunch Wrap (2 Halves) Nutrition facts:
Recipe Makes: 1 Wrap 516 Cals, 26g Carbs, 20g Fat, 58g Protein

Ingredients for Grinder Slaw (1/2 Slaw Per Wrap) Rest of Ingredients (makes 1
Wrap)
90g Plain Non Fat Greek Yogurt - Pinch of Kosher Salt
30g Light Mayo - Pinch of Black Pepper 1 Josephs Lavash (game changer for
wraps)
20g Red Wine Vinaigrette 3 Sliced Pepperoncini
Peppers - Chili Garlic Paste
3 Cloves Minced Garlic
250g Lettuce 5oz Deli Oven Roasted Chicken Breast
1 Oregano
75g Red Onion (soaked in 12 Turkey Pepperonis
1/4th tsp Red Pepper Flakes
water to take away a little 14g 2% Colby Jack Cheese
bit of the bite)
3g Parmesan Cheese
- Slice of Tomato
½ Grinder Slaw

Directions
1. Add all your ingredients for your slaw (except lettuce and red onions) into a big bowl and mix to combine. Then
add your thinly sliced lettuce and red onions which had been soaked in water to take away a bit of the bite. Mix
till combined.
2. Now lay down your wrap in this order: your oven roasted chicken breast, chili garlic paste, turkey pepperonis,
colby jack cheese, parmesan cheese, tomatoes and then grinder slaw.
3. CAREFULLY wrap as tightly as you can. This takes skill and you’ll get better at it over time.
4. Then slice in half and enjoy!
Chipotle Ranch Chicken Salad Wraps

Serving Size: 1 Wrap (2 Halves) Nutrition Facts

Recipe Makes: 1 Serving 398 Cals, 46g Carbs, 7g Fat, 41g Protein

Ingredients Low Cal Chipotle Ranch Dressing

400g Romaine 150g Red Onion 120g Low Cal Ranch (I used Bolthouse Farms)
200g Lettuce 10g Chopped Cilantro 120g Non Fat Greek Yogurt
Plain
1 Can (400g) Kidney Beans 1 tsp Chili Powder 6 Chipotle Peppers in Adobo
1 Can (400g) Black Beans ½ tsp Kosher Salt 30g Water
1 Bag Frozen Corn (12oz) ½ tsp Garlic Powder
150g Red Bell Pepper 1.5 lb Chicken Breast Wrap I used: Joseph’s Lavash
150g Orange Bell Pepper 10g Cotija or Parmesan * And if you want this for meal prep, just keep
Cheese the dressing on the side and then toss
when you want to have it.

Directions
1. Preheat your stovetop pan to a 7/10 heat and add your frozen corn to it. Cook saute until they start to golden. I
seasoned it with just some sea salt. Let the corn cool for 10 minutes.
2. Now cook your chicken breast however you like. I recommend going with a mild seasoning just because the
salad will have a kick to it already! I flattened my chicken breasts and then seasoning with a blackened
seasoning. Then air fried on 400 degrees F for 10 minutes.
3. Next, add all your dressing ingredients into a small blender and blend till smooth.
4. Now it’s time to put together the salad. Make sure to grab a BIG bowl to mix all this! This recipe makes sense for
about 4 BIG Salad servings but also enough to fill 8 wraps!
5. Take your wrap and add 1/8th of your salad to it. Wrap carefully as tight as you can. Slice in half and enjoy!