SERVES 1 Ingredients ½ cup old fashioned rolled oats ½ banana, sliced pinch of sea salt ½ teaspoon cinnamon ½ teaspoon vanilla 1 cup water or milk 1 scoop vanilla protein powder Instructions Add oats, banana slices, sea salt, cinnamon, vanilla and water or milk to a pot and stir to combine. Heat over medium-high heat for 8-10 minutes or until all the liquid has been absorbed. Be sure to stir the oats several times while cooking to make sure the banana slices melt into the

SERVES 1 Ingredients 1 large egg 2 Tablespoons unsweetened almond milk, or milk of choice 1 scoop (25-30g) vanilla protein powder, I used Equip ½ teaspoon cinnamon ¼ teaspoon vanilla Pinch of sea salt 2 slices whole grain or high-protein bread, like Dave’s Killer Bread powerseed bread Cooking spray or a little coconut oil for the pan Instructions In a shallow bowl or dish, whisk together the egg, almond milk, protein powder, cinnamon, vanilla, and salt until smooth and no

SERVES 6 Ingredients 1 medium yellow onion, diced 3 cloves garlic, mince 1 cup uncooked long-grain brown rice OR white basmati rice 1½ teaspoons sea salt ½ teaspoon black pepper 1 ½ lbs boneless, skinless chicken breasts 1 Tablespoon olive oil 3 ½ cups low-sodium chicken broth Cottage Cheese “Cream of Chicken” ¾ cup low-fat cottage cheese 1 teaspoon tamari ½ teaspoon poultry seasoning - optional ½ teaspoon onion powder ¼ teaspoon garlic powder Add-Ins 4 cups broccoli floret

SERVES 1 Ingredients 1 large burrito size flour tortilla, gluten-free if needed 2 large eggs ½ cup liquid egg whites ⅓ cup cottage cheese ¼ teaspoon salt ¼ teaspoon black pepper ½ cup chopped spinach ¼ cup chopped red bell pepper ¼ cup mozzarella or cheddar cheese Instructions Preheat your oven to 180. Lightly grease a 9-inch pie pan with cooking spray or oil. Press the flour tortilla into the pan, gently folding and pleating the edges so it fits snugly and forms a crust.

SERVES 4 Ingredients 1.5 lbs boneless skinless chicken breasts, cut into bite-sized pieces 1 Tablespoon avocado oil or olive oil ¼ cup low-sodium soy sauce , tamari or coconut aminos ¼ cup apple juice 2 Tablespoons apple cider vinegar 2 Tablespoons tomato paste 1 ½ Tablespoons maple syrup 1 Tablespoon arrowroot powder or cornstarch 1 teaspoon garlic powder , or 3 cloves garlic, minced ½ teaspoon ground ginger , or 1 ½ teaspoon fresh ginger, minced Optional: red pepper flake