Oats are a great choice for breakfast. Don’t worry, I didn’t forget about the protein! This Raspberry Cheesecake Overnight Oats recipe includes cottage cheese, which has 14 grams of protein per serving. For those of you who hear “cottage cheese” and run for the hills, stick with me. After combining the oats, cottage cheese and almond milk with the berries, honey and vanilla and allow to sit in the fridge overnight, you’ll have a delicious breakfast waiting for you in the morning…and you won’t think twice about the cottage cheese.

For an extra-healthy, protein-rich boost, top off the Raspberry Cheesecake Overnight Oats with hemp seeds and you’ll have a full 30 grams of protein without using eggs or protein powder. Hemp seeds are a great plant-based source of protein and full of essential amino acids. Of course, you can always eat the Raspberry Cheesecake Overnight Oats straight out of the container, but you are welcome to top it with raspberries, your favorite nuts, yogurt, granola or nut butter—get creative and enjoy!

This recipe for Raspberry Cheesecake Overnight Oats is…

Grab-and-go

Worry-free

Added-sugar-free

Delicious

Indulgent

Protein-rich

Full of amino acids

Raspberry Cheesecake Overnight Oats Ingredients

½ cup fresh raspberries

1 teaspoon honey

1 teaspoon vanilla extract

½ cup oats

½ cup full-fat cottage cheese

½ cup plant-based milk

2 tbsp. hemp seeds (optional)

Raspberry Cheesecake Overnight Oats Instructions

In a bowl, mash together the berries, honey and vanilla until a compote is formed. Add oats, cottage cheese and plant-based milk. Stir until combined. The mixture will seem dry—no worries! Allow to refrigerate overnight or for at least 8 hours. Top with extra raspberries and your favorite nuts.

Raspberry Cheesecake Overnight Oats Nutrition Facts

Per serving:(1 serving)

Calories: 353 (calculated without hemp seeds)

Carbs: 44.2 g

Protein: 20.3 g

Fat: 9.9 g

The “Re-Fuel” Window

In the first hour after exercising, look to replace the important nutrients lost during your workout. Many people in the fitness world call this the “refuel” or “anabolic window.” The goal here is to replenish muscle glycogen fuel stores to help repair the muscles. Glycogen is what keeps you going when your body isn’t getting energy from food—we love glycogen. When you break it down, glycogen is made up of glucose molecules, which are the main source of fuel for our cells. The way your body makes glucose is through breaking down the food you eat. The human body is incredibly smart when it comes to storing energy. When you don’t need the energy from food right away, glucose gets put into storage in the liver and muscles to use when you’re ready. These guys hate being alone, so they huddle together and call their new group “glycogen.” Then, when you do end up needing a boost of energy—to crush your next camp, for example—the group of glycogen is broken apart to release each glucose molecule into the bloodstream to be used as fuel for the cells, leaving the glycogen “storage facility” empty. Our job is to fill that storage container back up, which requires protein and carbohydrates.

Not every workout is created equal—even Burn Boot Camp’s weekly protocol balances strength and high-intensity cardio days. That being said, it is something to consider when choosing your post-workout fuel. After an intense workout, you want to make sure to get protein and carbs with foods like smoothies or an apple and peanut butter. If you need inspiration, check out these recipes:

After a strength-based workout, adding a scoop of protein to some water or your milk of choice is a great way to make sure you don’t miss the anabolic window. Try to use a high-quality protein powder that is minimally processed for maximum absorption. Some key things to look for on the label:

• Contains zero artificial flavors, colors, sweeteners or preservatives 
• Non-GMO
• Grass-fed, non-denatured whey 
• More than 20 grams of protein per serving 

Two options we love that meet all these requirements : 

• Chocolate Protein Powder
• Vanilla Protein Powder

The International Society of Sports Nutrition suggests active people aim for an overall daily protein intake of between 0.64 and 1 grams per pound of body weight—for example, a 150-pound active person needs roughly 95 to 150 grams of protein per day. If you find that you are falling short of the recommended amount, a serving of AfterBurn protein powder will give you 23 grams per serving.

10 Ways to Use Protein Powder

• Coffee 
• Smoothies 
• Yogurt 
• Oatmeal 
• Pancakes 
• Cookies 
• Brownies 
• Shakes
• Added to Milk
• Waffles 
• Cake 

If you are feeling adventurous, these Burn recipes are so delicious, you won’t believe they pack a protein punch:

• Funfetti Afterburn Protein Bars
• Baked Maple Protein Oatmeal
• Protein-Packed Afterburn Pancakes
• Giant Triple Chocolate Protein Cookie
• Sugarless Sugar Cookies with Whipped Protein Frosting

If you like this article, you’ll also love….

Want to know something crazy? A typical chocolate iced mocha contains 36 grams of carbohydrates, with 25 grams being from sugar alone! That is more carbohydrates and sugar than a donut! Most of us would never make a donut our breakfast staple, but for some reason we don’t think twice about grabbing an iced mocha on our way into work. Did you know consuming processed carbohydrates and sugar first thing in the morning sets you up for an increased appetite and heightened food cravings for the rest of your day? No thanks!

*Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase, we will earn a commission. Keep in mind I linked these companies and their products because of their quality and not because of the commission we receive from your purchases. Whether or not you decide to buy something is completely up to you!

Ditch the sugar!

So think twice about that iced mocha before you overload your body with empty calories, unnecessary carbohydrates and a crazy amount of sugar first thing in the morning. Instead, fill up on this blood-sugar-stabilizing, craving-killing and super-satisfying Chocolate AfterBurn Protein Iced Mocha! With the perfect balance of high-quality protein, healthy fats and (of course) coffee, there is no better way to fuel your mornings, setting you up for a day of more healthy choices.

An extra boost of chocolate!

I actually make this Chocolate AfterBurn Protein Iced Mocha with an extra boost of chocolate by adding cacao powder*. Not cocoa powder, but cacao powder. Cacao is cocoa, or chocolate, in its natural state. It is completely raw, contains zero added ingredients and aids in boosting overall vitality. Cacao is best known for its fat-burning, weight-loss qualities. It works to help your body more easily metabolize fat. It utilizes fat as energy, mobilizing your fat stores rather than storing excess fat. And due to its high fiber content and ability to increase the amount of serotonin produced in your brain, it suppresses your appetite—helping you feel fuller longer throughout your day. Now you can see why I love adding a tablespoon of this superfood into my Chocolate AfterBurn Protein Iced Mocha!

Add ghee for extra creaminess!

I also love adding a tablespoon of ghee into my Chocolate AfterBurn Protein Iced Mocha. Yes, I realize ghee* is not a typical ingredient in an iced mocha, but I love the creaminess it adds, plus it helps keep me fuller longer on those mornings I don’t have time to eat breakfast right away. You may be wondering what ghee is exactly, am I right? To put it simply, butter is made up of milk solids and butterfat, and when you heat it for a certain period of time, the two will eventually become separated. When you discard the milk solids, you’ve got yourself some ghee, also known as clarified butter. Ghee is an extremely healthy fat, packed with CLA, which is a fat-burning and weight-loss-boosting fatty acid. Combining the Chocolate AfterBurn protein powder with a good healthy fat is the perfect combination for stabilizing your blood sugar levels in the morning, reducing cravings throughout the day and keeping you satisfied until you have time to sit down and enjoy breakfast. If you’re not into using ghee, coconut oil will work just the same, as well as provide you with the same health benefits.

The key ingredient: Afterburn Protein Powder

And finally, this Chocolate AfterBurn Protein Iced Mocha couldn’t be made without my favorite protein powder, Chocolate AfterBurn. This protein powder is made from whey and is one  of the few protein powders on the shelves that is made from organic, grass-fed whey. It’s clean, containing zero artificial flavors, colors or sweeteners, plus no pesticides, hormones or toxic fillers!  

With all these amazing ingredients packed into this Chocolate AfterBurn Protein Iced Mocha, it’s my coffee drink of choice after I crush my morning workout!

This Chocolate AfterBurn Protein Iced Mocha is…

High-protein

Healthy

Sugar-free

Guilt-free

Satisfying

Energizing

Creamy

Smooth

Extra chocolaty

Chocolate AfterBurn Protein Iced Mocha

Ingredients

1 scoop Chocolate AfterBurn

1 tbsp. cacao powder*

1 tbsp. ghee* or coconut oil

8 oz. freshly brewed coffee

Directions

In a blender, first blend together the freshly brewed coffee and ghee. Add remaining ingredients and continue to blend until smooth. Enjoy!

Nutrition Facts:

Calories: 277

Carbs: 9g

Fat: 16g

Protein: 24g

The first thing I love about this cookie is that it is giant! How can you go wrong with a recipe that has  “giant” and “chocolate” in the name? Secondly, I love that it is single serving. Yes, that’s right—it’s giant and it is single serving! So when I bake this protein cookie, I get to indulge in the entire thing myself.

Want to know what makes it even better? You’re probably thinking, “How could this get any better than it already is?” Well, let me tell you, it can! This recipe is gluten-free, contains only naturally occurring sugar and has 25 grams of protein, which means you can eat this entire cookie yourself, 100% guilt-free!

*Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase, we will earn a commission. Keep in mind I linked these companies and their products because of their quality and not because of the commission we receive from your purchases. Whether or not you decide to buy something is completely up to you!

This recipe calls for sunflower seed butter, but that can be easily swapped for almond, peanut, cashew or any other kind of nut or seed butter you happen to have on hand. The measurement will remain the same. The recipe also calls for unsweetened applesauce, but you can easily use pumpkin puree interchangeably. And if you want your cookie to be grain-free, you can substitute the oat flour with extra flaxseed meal—just add a total of 2½ tablespoons of flaxseed meal to the mix.

I also use cacao powder versus cocoa powder for this recipe. I personally prefer cacao powder, as it is much less processed and provides greater health benefits than cocoa powder. It’s extremely high in iron, magnesium, potassium and antioxidants. Plus, it’s a natural metabolism and mood booster! You can shop my favorite cacao powder here.

To make this more of a superfood cookie, you could sub chocolate chips with cacao nibs. Cacao nibs are just like chocolate chips but they are chocolate in its raw form and do not contain any extra ingredients. They are also an excellent source of fat and a great way to get your chocolate fix without raising your blood sugar. You can shop my favorite cacao nibs here.

Ingredients:

 1 scoop chocolate AfterBurn

 2 tbsp. oat flour

 1 tbsp. cacao powder

 ½ tbsp. flaxseed meal

 ¼ tsp. baking soda

 ⅛ tsp. salt

 3 tbsp. unsweetened applesauce

 2 tbsp. plant-based milk

 1 tbsp. sunflower seed butter

 Stevia to taste

 ½ tsp. vanilla extract

 1 tbsp. 100% unsweetened dark chocolate chips

Directions:

Preheat oven to 350 degrees. Line a baking sheet with parchment paper. In a bowl, combine Afterburn, oat flour, cacao powder, flaxseed meal, baking soda and salt. Stir until evenly combined. In a separate bowl, combine applesauce, plant-based milk, sunflower seed butter, stevia and vanilla extract. Stir until completely mixed.

Add wet ingredients to dry ingredients and stir until a dough-like consistency is formed. Add more milk if needed. Fold in chocolate chips.

Using your hands, form a ball with the dough and place on the baking sheet. Press ball into a cookie shape, about ½ inch thick. Bake for 12 to 15 minutes, more or less depending on how soft or crunchy you prefer your cookie.

Allow to cool for 5 minutes before removing from baking sheet. Enjoy the entire cookie, guilt-free!

Nutrition Facts: 

Serves 1

Calories: 404

Carbs: 30g

Fat: 20g

Protein: 31g

When you are working out hard, you are breaking down your muscle fibers and you need protein in order to rebuild and grow your muscles.

Protein also helps boost your metabolism. Your body burns 20% to 30% of calories from protein during digestion, as opposed to roughly 5% of calories from carbs and 3% of calories from fats. Ramping up your protein intake will also ramp up your daily calorie burn without any extra effort!

Eating more protein also causes your body to release more leptin, which is your hunger-suppressing hormone. This has been shown to reduce your appetite, cut your cravings and reduce your desire for late-night snacking.

While that all sounds great, I know adding more protein into your diet isn’t that easy and eating a bunch of chicken at each meal gets boring quickly! And for me personally, eating a lot of meat tends to make me feel weighed down and causes me digestive distress. So here are my top three favorite and unexpected ways to add high-protein foods that aren’t meat into my diet!

Hemp Seeds

• – Serving size: 3 tablespoons

• – Protein per serving: 10g

There are a bunch of things I love about hemp seeds, but one of my favorite things is that it is a source of protein that doesn’t require any meal prep! On days I don’t have time cook, I never have to stress because I know I can sprinkle a few tablespoons of hemp seeds on my meal to ensure I am including protein.

Most nuts and seeds—and most plant-based protein sources, for that matter—are not considered complete proteins, as they do not contain all nine essential amino acids. These sources have to be combined with other foods to form a complete protein.

Hemp seeds, on the other hand, are special because they contain all nine essential amino acids and are considered to be a complete protein. What’s so special about having a complete essential amino acid profile? Amino acids are the building blocks of protein, which is ultimately the building block of muscle. If you want to become leaner and stronger, your body requires amino acids.

Hemp seeds are also a great source of fat. For me, it’s important to always include a healthy source of fat into every meal I eat. It helps keep me satiated, my blood sugar levels in check and my cravings at bay. So with one serving of hemp seeds, I am not only getting a great source of protein but I am also getting a great source of fat.

Hemp seeds are especially a great source of omega-3 fatty acids. Omega-6 fatty acids are found in abundance in our diet, but omega-3s are more difficult to come across. When you consume way more omega-6s than omega-3s, you promote fat storing and not fat burning. Consuming too many omega-6-rich foods also triggers inflammation in your gut, joints and other parts of your body and can even be the cause of bloating. Incorporating more omega-3s into your diet with the help of hemp seeds can help you burn fat as fuel as well as keep your gut happy and healthy!

Hemp seeds add a great nutty flavor to any dish. I often incorporate them into salads, oatmeal, yogurt and even pasta. I actually haven’t come across a dish that I haven’t enjoyed with the addition of hemp seeds!

You can find my favorite hemp seeds here.

Nutritional Yeast

•  – Serving size: 3 tablespoons

•  – Protein per serving: 9g

Nutritional yeast is another high-protein staple in my kitchen. Like hemp seeds, it’s a source of protein that requires no time to prep and is a great addition to most meals.

You’re most likely thinking, what exactly is nutritional yeast? It is a deactivated yeast that provides an amazing nutty, cheesy and savory flavor. Nutritional yeast is extremely popular among vegans, as it’s a great replacement for cheese in many recipes. It’s also a  complete protein, which as I mentioned earlier, many plant-based foods are not.

Another reason nutritional yeast is popular among vegans is because most brands fortify it with vitamin B12, which is a vitamin you miss out on when you cut animal foods out of your diet. When you become B12-deficient, serious and permanent damage can be done, such as irreversible anemia. So if you are eating a plant-based diet, nutritional yeast is not only a great source of complete protein but a great source of vitamin B12. (Side note: If you do eat a plant-based diet, I cannot stress enough how important it is to speak with your doctor about the right supplementation of B12.)

Apart from providing you with 9 grams of protein per serving, nutritional yeast also gives you a boost of fiber. Personally, I am just as aware of my fiber intake as I am of my protein, fat and carbohydrate intake. With bad gut health now being the known cause of so many health issues, I pay close attention to eating foods that fuel good gut health, and with that comes eating enough fiber each day. We can increase the good bacteria in our gut all day long through probiotics, but without providing them with anything to feed off of, that bacteria will quickly die off.

Eating enough fiber each day ensures your gut contains prebiotics for the good bacteria to live off of. Many health experts suggest a minimum of 30 grams of fiber each day, and most of us are not getting anywhere near that! Long story short, fiber is important for optimal health and nutritional yeast can help you reach your daily fiber goal.

I love getting creative with nutritional yeast in my diet. I often sprinkle a serving of it over a salad with a tablespoon of olive oil and a pinch of salt to replace unhealthy salad dressings. I also love mixing one serving of nutritional yeast with ¼ cup full-fat coconut milk and ¼ teaspoon garlic powder. This creates a cheesy-like sauce that is perfect for pouring over rice, pasta, roasted veggies and salads. I would also suggest mixing it into marinara sauce, hummus and stir-fries.

It’s important to note that nutritional yeast is not for everyone. Researchers have recommended that people with inflammatory bowel disease (IBD), glaucoma and hypertension avoid it, as it may make their symptoms worsen.

You can find my favorite brand of nutritional yeast here.

Tempeh

• – Serving size: 3 ounces

• – Protein per serving: 16g

Out of the three, tempeh is by far my favorite. It may look a little intimidating and not sound very appetizing, but let me tell you, it can be delicious! Tempeh has a very neutral flavor on its own and really takes the flavor of whatever you cook it with.

Tempeh is yet another plant-based protein that is considered to be a complete protein with all nine essential amino acids. Tempeh contains a higher amount of protein than both nutritional yeast and hemp seeds, with 16 grams per 3-ounce serving. It’s also a much better alternative if you are looking to replace meat on your plate, as it is has a similar texture to ground meat when crumbled.

Like tofu, tempeh is made from soybeans; unlike tofu, it is not highly processed and does not contain a long list of ingredients. Tempeh goes through a natural fermentation process, and generally soybeans are the only ingredient. It’s minimally processed and provides you with more benefits than just protein.

Since tempeh is fermented, it is a great source of prebiotics. As I mentioned before, prebiotics are essential for feeding the good bacteria in your gut and maintaining good gut health. And prebiotics provide more than just gut-healing properties—they are great for improving digestion, balancing hormones, increasing immunity, aiding in weight loss and decreasing inflammation.

Tempeh is also an amazing source of fiber, with an entire 7 grams per 3-ounce serving! If you are aiming for 30 grams of fiber a day, tempeh is a huge help for reaching that goal. Fiber is an essential part of your diet and, when included, you’ll notice you won’t need to eat as much to feel full and you’ll also feel fuller for longer between meals. Plus, if you struggle with digestive issues, incorporating more fiber into your diet can be extremely beneficial.

Tempeh doesn’t need to be cooked, and many times when I am on the go, I’ll quickly crumble it up into a salad and allow it to take the taste of my salad dressing. But there are many fun ways to cook tempeh, as it is interchangeable with ground meat and really embodies the flavor of whatever you cook it with. Take any recipe you would generally use ground meat in, toss in tempeh instead, and I promise you’ll love the flavor!

They are gluten-free, grain-free, processed sugar free, and easily made vegan by swapping out the egg for a flax egg. Plus, they are filled with extremely healthy fats that stabilize your blood sugar and hunger hormones, preventing you from feeling the need to overindulge. The Vanilla Afterburn whipped frosting is not only protein-packed, but also is gluten-free, vegan and contains zero processed sugar.

Bake a batch of these and get your sugar cookie fix this holiday season, without working against your goals!

Ingredients:

Cookies:

• – 2½ cups almond flour
• – ¼ cup honey
• – 1 egg
• – 2 teaspoons coconut oil
• – ½ teaspoons vanilla extract
• – ½ teaspoon baking soda
• – ¼ teaspoon sea salt

Frosting:

• – 3 scoops Vanilla Afterburn
• – ¼ cup honey
• – 3 tbsp. melted coconut oil
• – 1 cup unsweetened nut milk

Directions

Preheat oven to 350 degrees. Combine all ingredients in a food processor, or with a hand mixer, and mix until a smooth ball of dough forms, about 30 seconds. Using a spoon or your hands, form small balls and place on a cookie sheet lined with parchment paper. Bake cookies for 8 to 10 minutes. 

While cookies are baking, add Vanilla Afterburn, honey and melted coconut oil into a mixing bowl. Add in half the nut milk and beat with a hand mixer. Slowly add in more nut milk until a frosting-like consistency is reached. Continue to beat for 5 minutes or until all lumps are removed and a whipped frosting texture is formed. Spread on your cookies and enjoy!

Chelsea Morrow

It’s easier than you might think to whip up meals that are healthy, delicious, and quick! Below are my top five cooking tips for making healthier meals!

 1. Make Your Own Salad Dressing and Sauces

Most conventional salad dressings and sauces are filled with unhealthy vegetable oils, processed sugar and artificial additives. These ingredients provide no nutritional value, add unnecessary calories into your diet and, when cooked with regularly and unsparingly, may hold you back from reaching your health and fitness goals. They can easily turn your meal from healthy to unhealthy in seconds.

Why not make your own nutrient-dense salad dressing and sauces that provide you with amazing health, weight-loss and muscle-building benefits?

Here are some quick and simple ways to whip up your own:

With countless options of flavored hummus available—roasted red pepper, chipotle, caramelized onion, olive tapenade, basil pesto, Mexican black bean and so many more—it’s a flavorful replacement for any salad dressing or sauce! Add a dash of water to 2 to 3 tablespoons of hummus and stir until a salad dressing–like consistency is reached.

Tahini is another great option that provides a boost of protein and a nourishing source of dietary fat. Just how peanut butter is made from ground peanuts, tahini is made from ground sesame seeds, with a much smoother and creamier texture. Drizzle 1 to 2 tablespoons over your prepared dish and throw in some fresh herbs, such as dill, basil, cilantro or parsley, and you have delicious, healthy meal.

The simplest way to replace salad dressing and sauces is with infused olive oil. You can find different flavors like garlic, sun-dried tomato, Italian herb, white truffle, chipotle and basil at your local olive oil store, Amazon and Thrive Market. Remember: One serving size of olive oil is one tablespoon!

All of these healthy salad dressing and sauce alternatives are perfect for drizzling over your salad, pasta, roasted vegetables or chicken.

 2. Cook With Different Spices and Herbs

It’s possible to eat chicken, broccoli and rice every single night without getting bored! You don’t need fancy sauces, added salt and loads of butter or cheese to make your meals taste great. Whether you are in the mood for Mexican, Indian, Asian or Italian, you can satisfy your craving with herbs and spices to cook a delicious, healthy meal. There are countless combinations of dried and fresh options that will easily transform your dish into something new and exciting every night, while keeping it clean and healthy!

Here are some simple ways you can take advantage of herbs and spices to cook a healthier meal:

Make a healthy salad with fresh herbs. Fresh basil, parsley, dill and cilantro are readily available at most local supermarkets. Add as much as you want to your salad with a healthy fat such as avocado, organic extra-virgin olive oil or tahini.

Stir-fry or roast your vegetables and protein with these different blends of dried spices and herbs:

Mexican: 2 tbsp. paprika, 2 tbsp. no-salt-added chili powder, 1½ tsp. onion powder, 1½ tsp. garlic powder, 1½ tsp. ground cumin, 1½ tsp. ground black pepper, ½ tsp. cinnamon (optional)

Italian: 1 tbsp. oregano, 1 tbsp. thyme, 2 tsp. basil, 1 tsp. rosemary, 1 tsp. sage

Indian: 2 tbsp. curry, 2 tbsp. cumin, 2 tsp. turmeric, 2 tsp. ground coriander, 1 tsp. ground ginger, ½ tsp. cardamom, ½ tsp. ground cinnamon

Moroccan: 2 tsp. ground cumin, 2 tsp. ground ginger, 1 tsp. black pepper, 1 tsp. ground cinnamon, 1 tsp. ground coriander, 1 tsp. ground allspice, ½ tsp. cayenne, ½ tsp. ground cloves

Asian: 2 tbsp. onion powder, 2 tbsp. garlic powder, 1 tbsp. ginger powder, 1 tsp. black pepper, 1 tsp. red pepper flakes (more or less to taste)

BBQ: 2 tbsp. smoked paprika, 2 tsp. black pepper, 1 tsp. ground mustard, 1 tsp. garlic powder, 1 tsp. ground sage, 1 tsp. cinnamon, ½ tsp. allspice, ½ tsp. nutmeg

Chili: 2 tbsp. chili powder, 1 tbsp. ground cumin, 2 tsp. black pepper, 1 tsp. paprika, ½ tsp. garlic powder, ½ tsp. onion powder, ½ tsp. crushed red pepper flakes, ½ tsp. dried oregano, ¼ teaspoon cayenne pepper

Combine the spice blends in a small, airtight contain and shake well. Sprinkle desired amount over your stir-fry or roast and save the rest for later use. These spice blends are perfect for stir-frying ground turkey, chicken or tempeh, vegetables, chickpeas, black beans, rice or quinoa. Or use them to roast chicken, salmon, vegetables or sweet potatoes.

If you don’t have all these spices, go simple by using only one or two to create a healthy meal. Rosemary, basil, oregano, dill, cumin, paprika, garlic powder and cinnamon are all great spices to use solo. Cumin and cinnamon are a great pair for shredded chicken and carrots, and garlic and smoked paprika taste great together on roasted salmon and sweet potatoes. Get creative and keep trying new combinations! 

 3. Include the “Fab Four” in Every Meal

Combining protein, fat, fiber and greens is a surefire way to know you are cooking a healthy meal. When eaten together, the so-called “Fab Four” naturally balance your hunger-related hormones. And not just for an hour: “You’ll be satisfied, full and easily able to last four to six hours without crashing, craving or thinking about food,” nutritionist Kelly LeVeque writes on The Chalkboard magazine’s blog.

Pick one from each of the following four categories and combine for a healthy meal!

Protein: lentils, beans, organic pasture-raised chicken, organic turkey, grass-fed meats, organic, pasture-raised eggs, organic non-GMO tofu and tempeh, wild Alaskan caught salmon, sustainably farmed organic, low-mercury seafood

Fat: avocados, full-fat coconut milk, coconut oil, organic extra-virgin olive oil, nut butters (zero added sugar and processed oils), almonds, Macadamia nuts, walnuts, cashews, pistachios, pecans, Brazil nuts, hemp seeds, chia seeds, pumpkin seeds, sesame seeds, flax seeds, tahini, sunflower seeds

Fiber: lentils, split peas, black beans, lima beans, berries, nuts, brown rice, barley, quinoa, flax seeds, chia seeds, squash, pumpkin, Brussels sprouts, broccoli, chickpeas, sweet potatoes, parsnips, carrots, apples

Greens: romaine, arugula, mixed greens, kale, spinach, Swiss chard, watercress, collard greens, asparagus

There are many more options than what is listed here! Be sure to explore your options and continue to include new foods into your diet.

 4. Clean Up Your Stir-Fry

Stir-fry is the perfect go-to dinner when you are short on time. You throw in some vegetables, a clean source of protein, drizzle with olive oil and you’ve got a healthy meal, right?

While olive oil is a nutritious addition to your daily diet, cooking with it may not be. Olive oil has a very low smoke point; when cooked at high temperatures it loses much of its nutritional value and forms compounds that can be detrimental to your health. It’s also important to keep in mind that one serving size of olive oil is only one tablespoon, and when drizzling it into your stir-fry, you may unknowingly be adding two to three times the recommended serving size. This is a simple mistake that may be leading you to rack up your daily calorie and fat intake.

Try stir-frying with vegetable or chicken broth instead. Begin by adding ¼ to ½ cup to your frying pan and add more if it evaporates before your vegetables and protein are fully cooked. Measure out one tablespoon of olive oil to mix into your stir-fry after you remove it from the stovetop. If you want to stir-fry or cook with oil, your best choices are coconut oil or avocado oil. And don’t forget to keep serving sizes in mind!

 5. Make Cooking Easy!

Cooking healthy, satisfying meals doesn’t have to require a lot of time, ingredients or energy. Using a few simple preparation tricks and having the right foods on hand, you can whip up a healthy dish in seconds. Stocking your kitchen with the following four foods is a fail-proof way to ensure your plate is always filled with clean foods:

Always have ready-to-eat protein in your fridge. Use a crock-pot to prepare shredded chicken, stir-fry a pound of ground turkey or hard-boil a dozen eggs to store in your fridge for your weekday lunches or dinners. When you have a clean source of protein readily available, you can easily get creative throughout the week with the herbs, spices, sauces and vegetables you pair with it. Hard-boiled eggs, or even eggs cooked over easy, can be thrown into a salad or bowl of brown rice for a perfectly balanced meal.

Prepare shredded chicken by placing 4 chicken breasts in a crock-pot with one cup of chicken broth. Cook on high for 3 to 4 hours or on low for 6 to 8 hours. Shred chicken using two forks and store in an airtight container in the fridge.

Prepare 1 to 2 pounds of ground turkey by using a large frying pan and constantly stir until turkey is fully cooked. No oil needed. Store in the fridge in an airtight container for later use.

To make hard-boiled eggs, bring a pot of water to a boil over high heat. Reduce the heat to low, then add a dozen eggs and cook for 7 to 8 minutes. Drain, transfer back to egg carton and store in the fridge for later use.

Take advantage of frozen foods. Always have your freezer stocked with frozen vegetables like chopped spinach, broccoli, cauliflower rice and green peas, all found in the frozen vegetable section at your grocery store. Studies have shown that frozen vegetables are just as nutrient-dense as fresh ones, as they are frozen immediately, preserving many of the vitamins and minerals. You can also find frozen brown rice and quinoa, shaving off a great deal of cooking time when preparing a healthy meal. All of these frozen foods can be reheated on the stove within minutes.

Easy Dinner Recipes You Can Cook in Minutes

Healthy Salads:

Mediterranean Salad

Ingredients: 2 cups mixed greens, 4 oz. chicken, turkey or tofu, ½ cup chopped cucumbers, ¼ cup fresh parsley, ¼ cup banana peppers, ½ cup mashed avocado, ¼ tsp. garlic powder, lemon pepper and salt to taste

Directions: Throw all ingredients together in a large mixing bowl. Thoroughly chop and combine.

Red Pepper Hummus Salad

Ingredients: 2 cups arugula, 4 oz. chicken, turkey or tofu, 1 bell pepper, 3 tbsp. red pepper hummus

Directions: Combine hummus with a dash of water. Stir and add water until a sauce-like consistency is formed. Chop your choice of protein and bell pepper. Mix all ingredients in until thoroughly combined.

Shredded Chicken Recipes:

Italian Bowl

Ingredients: 4 oz. shredded chicken, ½ cup chickpeas, 1 cup steamed kale, ¼ cup Parmesan cheese, Italian seasoning to taste

Directions: Bring water to a boil and toss in a few handfuls of kale. Allow kale to cook for 1 to 2 minutes, transfer to a strainer and drain. In a mixing bowl, combine all ingredients and stir until evenly mixed.

Indian Bowl

Ingredients: 4 oz. roasted chicken, ½ cup lentils, 1 cup packaged cauliflower rice, ⅓ cup full-fat coconut milk, Indian seasoning to taste

Directions: Add cauliflower to a frying pan and stir-fry until it begins to brown. Chop chicken into cubes. Add remaining ingredients to the frying pan and continue to stir-fry for 2 to 3 minutes.

Ground Turkey Recipes:

Mexican Bowl

Ingredients: 4 oz. ground turkey, 1 cup shredded cabbage, ½ cup organic, low-sodium black beans, ½ cup chopped onions, ½ cup chopped bell peppers, ¼ cup mashed avocado, ¼ cup broth, ¼ cup salsa

Directions: Toss ground turkey, black beans, broth, chopped onions and bell peppers into a frying pan. Stir-fry for 3 to 5 minutes or until onions and peppers are cooked. Remove from heat and stir in cabbage. Transfer to a dinner bowl and top with mashed avocado and salsa.

Roasted Vegetable Bowl

Ingredients: 4 oz. ground turkey, 2 cups roasted vegetables, 2 to 3 tbsp. hummus, 1 tbsp. hemp seeds (flavor of choice)

Directions: Preheat oven to 450 degrees. Chop your favorite vegetables into small pieces, place on a non-stick or sprayed sheet pan and roast for 20 minutes. Mix a dash of water with hummus and stir to create a sauce-like consistency. Reheat ground turkey in the microwave or stovetop. Once vegetables are roasted, transfer to a dinner plate, top with ground turkey, drizzle with hummus sauce and sprinkle hemp seeds over top.

Egg Recipes:

Egg White Salad

Ingredients: 4 egg whites, 1 cup mixed greens, 1 cup arugula, ¼ cup chopped onions, 3 tbsp. flavored hummus, 1 tbsp. hemp seeds

Directions: Use hard-boiled eggs or cook egg whites in microwave (separate from yolk, place in a mug and cook for 1 to 2 minutes). Make salad dressing by stirring a dash of water into hummus. Thoroughly mix all ingredients in a large mixing bowl.

Egg and Buckwheat Pasta

Ingredients: 2 eggs cooked over easy, 1 serving buckwheat noodles, 2 cups spinach, 1 cup chopped broccoli, 1 tsp. garlic powder, salt to taste

Directions: Bring water to a boil in a pot. While waiting for water to boil, cook eggs over easy. Once water is boiling, add chopped broccoli and buckwheat noodles. Cook for 5 minutes or until noodles are soft (buckwheat noodles cook very quickly!). Before removing pot from the stove, toss in spinach. Remove from stove and drain. Return to pot and stir in garlic powder and salt to taste. Transfer to a bowl and top with eggs.

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.

Chelsea Morrow

No matter what your fitness goals are—whether you’re hitting the gym to get toned, build strength, or lean out—consuming higher amounts of protein is essential to your success.

Your body requires protein in order to repair and rebuild muscle fibers broken down during high -intensity workouts. This helps you gain lean body mass and shed excess body fat. Additionally, protein helps you feel satisfied longer, reduce your unhealthy food cravings, and stabilize your blood sugar.

As important as it is to consume protein, many people seriously struggle with knowing where to incorporate it into their diet. Eat more egg whites, add extra chicken, drink another protein shake…that gets boring quickly!

Working toward your fitness goals requires you to develop healthy eating habits. This may leave you forcing down foods you know to be healthy, but you don’t exactly enjoy eating. So you chomped on a protein bar that tasted like cardboard instead of reaching for a gooey chocolatey brownie. While that is amazing discipline, and we applaud you, you most likely are feeling deprived of the foods you love most.

What if getting more protein was simple and delicious? And, what if clean eating included the foods you love?

With our favorite healthy protein dessert recipes, you will never be bored again!

These are the best protein-packed dessert recipes that will allow you to indulge in dessert guilt-free! Not only are they packed with protein, but they contain zero processed sugar, are made of whole food ingredients, and are extremely delicious! Quit depriving yourself, quit sabotaging your hard work with sugar-filled foods, and try out our favorite healthy protein dessert recipes now.

Cinnamon Roll Mug Cake

Cinnamon rolls no longer have to be a special treat with this high protein dessert recipe! With a whopping 32g of protein and taking only 60 seconds to whip up, this high-protein dessert is a perfect choice for breakfast, or post-workout snack, on the go. Get excited about waking up in the morning or crushing your workout with this cinnamon roll mug cake, inspired by The Big Man’s World.

Ingredients (Single Serving):

• 1 scoop vanilla protein powder
• 1 tbsp. coconut flour
• ¼ cup egg whites
• ¼ cup unsweetened almond milk
• ½ tsp. baking powder
• 1 tsp. cinnamon
• ¼ tsp. vanilla extract
• 1 tbsp. raw honey or stevia to taste
• Glaze: 1 tbsp. coconut butter & a pinch of cinnamon

Directions:

Spray a microwavable mug with cooking spray (we love coconut oil spray). Stir protein powder, baking powder, coconut flour, cinnamon, sweetener of choice together until evenly combined.

Add egg whites, almond milk, and vanilla extract. Add more almond milk if needed (a thick batter is the desired consistency). Microwave for 60 seconds, or until the center is cooked (microwave time varies depending on microwave).

Make the glaze by melting coconut butter with a pinch of cinnamon and drizzle over top.

Calories: 312   |   Fat: 12g   |   Carbs: 10g   |   Sugar: 4g   |   Protein: 32g

*Did you know the majority of conventional honey sold on the grocery store shelves isn’t real? According to Food Safety News, a mere 24% is true honey. The other 76% have been turned into syrups filled with sugar. Be sure to buy your honey at local health food stores, Whole Foods, or Trader Joe’s to ensure you are purchasing the real deal. Always look for pure, unpasteurized, unfiltered honey. Unfortunately, you won’t find an organic choice as the USDA does not have an organic honey certification.

Our favorite brand is Wee Bee Honey Naturally. Very different than your normal honey “syrup,” their honey still contains the bee pollen, propolis, and honeycomb, and has a delicious frosting-like consistency!

Chocolate Protein Mocha

Does your morning routine include swinging by Starbucks to pick up a caffe mocha to jump-start your day? Sorry to disappoint, but you are technically indulging in dessert for breakfast! A grande Starbucks caffe mocha made with 2% milk, contains 42g of carbs and 34g of sugar. Hmmm…probably not the best way to start your day. With our extra chocolatey, super creamy, high -protein mocha dessert recipe, you won’t struggle to make the switch. Plus, a high-protein breakfast helps curb your hunger and food cravings throughout your entire day!

Ingredients (Single Serving):

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• ¼ cup organic coconut milk
• 1 tbsp. cacao powder – optional for a more chocolatey flavor!
• Stevia to sweeten
• Optional: Use almond milk instead of coffee

Directions:

Stir all ingredients together in a microwavable mug. Microwave until hot. Enjoy!

Calories: 257   |   Fat: 15g   |   Carbs: 11g   |   Sugar: 2g   |   Protein: 22g

*Full-fat coconut milk: Are you wondering about the difference between boxed coconut milk and full-fat coconut milk? Full fat coconut milk has a much higher content of coconut than water, making it thicker and creamier than boxed coconut milk (that’s why we love it!).

While coconut milk contains naturally occurring sugar, many non-organic brands love to add extra sugar. Double check the ingredients before purchasing!

Depending on the coconut milk, the cream will have separated from the water. Be sure to stir well before adding to your recipe. To prevent the separation, choose a coconut cream that contains guar gum. According to Dr. Josh Axe, popular wellness physician, this additive is perfectly healthy in small amounts such as this.

With no separation, extra creaminess and a twist off cap to easily store for later, our go-to choice is So Delicious Culinary Coconut Milk Original. Also enjoy it in coffee, sauces and soups.

Peanut Butter Pudding

Is it just us, or is it extremely satisfying eating peanut butter straight out of the jar? Unfortunately, eating a few heaping spoonfuls of peanut butter can quickly rack up your calorie and fat intake! Thankfully we discovered peanut butter powder. We love mixing it with a metabolism boosting fat like avocado and chia seeds, making us feel full and nourished. This amazing protein dessert recipe provides you with not only 18g of protein but gives you a full cup of peanut butter you can dive into, guilt-free!

Ingredients (Single Serving):

• 6 tbsp. peanut butter powder
• ½ cup avocado
• 1 tbsp. chia seeds
• 1 tsp. vanilla extract
• Stevia to taste
• Optional: Add cacao powder or buy chocolate peanut butter powder for a “Nutella”-like dessert!

Directions:

Combine all ingredients in a cup or small bowl. Slowly add water and stir. Continue to add water until a pudding consistency is reached.

Calories: 327   |   Fat: 19g   |   Carbs: 25g   |   Sugar: 0g   |   Protein: 18g

*Stevia is an awesome plant-based alternative to processed sugar and artificial sweeteners but, you must beware of the brand you select. The trend these days is for brands to add toxic additives to their products, and stevia is no exception. Watch out for brands selling stevia containing dextrose, xylitol, glycerin, inulin, erythritol, and maltodextrin. Many times there is more of these toxic chemicals than there is actual stevia. These ingredients may cause abnormal digestion, along with many other harmful side effects. Try out Sweetleaf Natural Stevia for a chemical-free natural sweetener!

Protein Cookie Dough

What are your macro goals? At Burn Boot Camp, 45% of our daily caloric intake comes from protein, 35% from carbohydrates and 20% from fat. With chickpeas, almond butter, and protein powder, this healthy protein recipe, inspired by Eating Bird Food, contains the perfect balance of carbs, fat and protein to easily meet your macro goals. Made only from safe plant-based ingredients, you can enjoy scoop after scoop of this uncooked cookie dough worry free!

Ingredients (Serves 6):

• 1 15 oz. can chickpeas
• 1 scoop vanilla protein powder
• 2 tbsp. almond or cashew butter
• 1 tsp. Vanilla extract
• 1 tbsp. honey
• ¼ cup cacao nibs
• Add more honey or stevia for a sweeter taste

Directions:

Add chickpeas to a food processor and process until smooth. Use a rubber spatula to scrape down the sides if needed. Add protein powder, almond/cashew butter, honey, and vanilla extract. Process until a ball of dough forms. Scape down the sides again. Add cacao nibs and pulse 3 times.

Serving size: ¼ cup   |   Calories: 160   |   Fat: 6g   |   Carbs: 19g   |   Sugar: 4g   |   Protein: 9g

*Consuming any sort of nut butter, such as almond or cashew, does wonders for your health. These healthy fats helps you burn more fat, add more protein to your diet, and decrease your appetite. But, it is crucial to choose nut butters that contain zero added ingredients. Most brands love to include unneeded ingredients such as oils and sugar. If you are buying almond butter, the only ingredient should be almonds, and cashew butter should only contain cashews. This is also something to be mindful of when buying any sort of nuts or seeds. Our go-to place to purchase healthy nut butters is Trader Joe’s. Don’t have one near you? Check out Kevala Premium Natural Cashew Butter.

Pumpkin Protein Bread

Everyone loves a delicious loaf of home-baked bread… unfortunately, it does not always love us back! If you are striving to build muscle, get toned, or lose weight, baked goods packed with fattening ingredients are your enemy and help contribute to excess weight gain. Make them your best friend by trying out this extremely moist and satisfying high -protein dessert recipe, inspired by Protein Pow. Made with only gluten-free ingredients (yes, buckwheat is gluten free!), low calorie, low carb, high in protein, and incredibly delicious, why wouldn’t you bake this nutritious pumpkin protein bread?

Ingredients (Serves 8):

• 1 can pumpkin puree
• ½ cup protein powder (chocolate, vanilla or cinnamon)
• ¼ cup buckwheat flour (or gluten-free oat flour)
• ½ egg whites
• 1 tbsp. organic pure maple syrup
• ½ tsp. baking powder
• 1 tbsp. vanilla extract
• ½ tbsp. pumpkin pie spice

Instructions:

Preheat oven to 330F. Using a high-speed blender, food processor, or handheld mixer, blend all ingredients together. Pour mixture into a bread pan (ours was 6.5 x 3) and bake for 60 minutes. Poke with toothpick and continue to bake until toothpick pulls out clean.

Make your own gluten-free oat flour by blending rolled oats in a high-speed blender or food processor until it turns into flour.

Serving size: 1 slice   |   Calories: 75   |   Fat: 1g   |   Carbs: 9g   |   Sugar: 2g   |   Protein: 7g

**Maple syrup nourishes you with vital vitamins, minerals, and antioxidants and helps improve your digestion. Most likely, you are actually consuming pancake syrup, not maple syrup, which is simply a big sugar bomb. Maple syrup is naturally sweet and delicious, so why do brands destroy it by adding processed sugar and other undesirable ingredients? Who knows! What we do know is that in order to gain the health benefits of maple syrup, you must select 100% pure organic maple syrup.

Regardless of being a natural sweetener, maple syrup remains a form of sugar and should be consumed in moderation.

Fudgy Black Bean Brownies

Finally you can say goodbye to your sugar -filled, highly processed protein bars that taste like cardboard and say hello to fudgey, chocolatey bliss! You won’t be able to get enough of these brownies, and that’s okay! This protein-dessert recipe, inspired by Minimalist Baker, contains only vitalizing whole food ingredients that will help you reach your health and fitness goals.

Ingredients (12 Brownies):

• 1 15 oz. can black beans (drained and rinsed)
• 2 egg whites or flax eggs*
• 3 tbsp. coconut oil
• ¾ cup cacao powder (or cocoa)
• ¼ tsp pink Himalayan sea salt
• 1 tsp. pure vanilla extract
• 2 tbsp. organic pure maple syrup
• 1 ½ tsp. baking powder
• Optional toppings: Pecans, walnuts, cacao nibs

Instructions:

Preheat oven to 350F. Using a food processor, high-speed blender, or handheld mixer, combine all ingredients together until smooth (excluding optional toppings). Consistency should be similar to chocolate frosting.

Add a tablespoon of water if needed, but avoid making the batter runny. Transfer batter into a nonstick muffin pan. Optional to top with nuts or cacao nibs. Bake for 20-25 minutes, or until the edges of the muffins begin to pull away from the sides of the pan. Allow brownies to cool for 30 minutes.

Flax eggs: To make one flax egg, combine 1 tbsp. ground flax seeds with 2 tbsp. of water in a small bowl. Let sit for 5 minutes before adding to recipe.

Serving size: 1 brownie   |   Calories: 140   |   Fat: 6g   |   Carbs: 22g   |   Sugar: 2g   |   Protein: 5g

(Nutritional information based on the use of flax eggs)

*Cacao. What is this funny word? Cacao is chocolate in its natural state, raw and much less processed. While cacao is packed with plentiful health benefits, when processed and turned into cocoa, the nutrient content is severely altered. If you want to boost your energy, enhance your mood, increase your fat burning, and stabilize your blood sugar, choose cacao! Our go-to choice is Health Works cacao powder and cacao nibs. Enjoy the rich dark chocolate taste and reap the benefits. Also give it a try in oatmeal, smoothies, and greek yogurt.

Protein FroYo (With greens!)

Self-serve FroYo has swept the nation! With shops popping up everywhere, it’s hard to keep your personal discipline and stay away, are we right? Stop depriving yourself and keep up with the trend by indulging in this high-protein dessert recipe, inspired by the Pancake Princess. You won’t even realize you are upping your protein, fruit and vegetable intake with this big bowl of creamy goodness!

Ingredients (Serves 6):

• 2 cups unsweetened Greek yogurt
• 1 large frozen banana
• 2 cups spinach (½ cup frozen spinach)
• 1 scoop protein powder (vanilla or chocolate)
• 3 tablespoons cacao nibs (optional)
• 1 tsp. pure vanilla extract
• Stevia to taste

Directions:

In a high-speed blender or food processor, blend all ingredients together. It is best to add the yogurt first, followed by the banana, spinach, and then protein powder for easier blending. Transfer into an ice cube tray and freeze. When ready to eat, simply blend frozen ice cubes together to form ice cream consistency.

Serving size: ½ cup   |   Calories: 127   |   Fat: 8g   |   Carbs: 9g   |   Sugar: 7g   |   Protein: 7g

*Many “health” food items are actually packed with sugar, including Greek yogurt. Steer clear of flavored yogurt, as the majority contain around 25g of sugar per serving. You might as well just eat a few spoonfuls of sugar. We fell in love with Chobani’s Plain Whole Milk Greek Yogurt!

If you love these healthy protein dessert recipes, find 25 more protein-packed recipes here!

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.

As we all know Mom is the number one decision maker when it comes to what her family eats, how active they are and is the protector of their health and wellness.

At BBC we are dedicated to helping women find not just the time to focus on themselves and their own well-being, but also to help them deliver the healthiest foods and lifestyle decisions to their family and community.

One of the most difficult changes anyone will have to make in order to become a lean, mean, athletic machine are changes in nutrition.

The 80/20 Rule

At Burn Boot Camp we believe that 80% of your success will come from the kitchen. You can come to camp and grind every single day, but if you go home and fuel your body with the wrong nutrition you won’t get the results you want. You will hear us say it over and over again, YOU CAN’T OUT TRAIN A BAD DIET!

The problem is most people assume that eating healthier means you will be giving up on delicious food or that healthier options are too difficult to cook. Thus we are here to tell you, this thinking is totally wrong.

Our trainers can’t be beat when it comes to finding ways to create healthy, quick and delicious meals. We know that you don’t have hours to prepare every meal for your family, so we spend our time trying to create awesome, macro-friendly recipes that won’t take up too much of your time or your money.

What is a Macro?

What are Macros? Macros is our little pet name for macronutrients. Macronutrients are the three main sources of nutrition that you need in your diet to build lean muscle, burn fat, transport essential vitamins and minerals and support healthy hormone levels throughout your body. You may know them as Proteins, Carbohydrates and Fats.

You can learn more about them on our Burn Boot Camp Nutrition Page, but for now all you need is a good recipe.

Try this delicious Turkey Sausage Frittata from BBC Mt. Juliet Head Trainer and Certified Personal Trainer, Christen Jackson.

This simple recipe can be modified to suit your family’s tastes and is great for breakfast, lunch or dinner.

Turkey Sausage Frittata 

3 eggs 
4 egg whites 
1 c chopped baby portabella mushrooms 
3-4 chopped mini sweet peppers 
½ c cherry tomatoes, sliced 
½ c diced sweet onion 
2 cloves garlic minced 
3 c spinach, raw 
6 links turkey sausage, chopped 
.5 c reduced fat Feta cheese crumbles 
oil for the pan

Begin heating a cast iron, or oven ready skillet over medium heat and preheat the oven to 375 degrees.

Prep the veggies by washing and chopping, dicing or mincing and set them to the side.

Chop the turkey sausage into smaller, bite size chunks and heat in the skillet with a little oil.

Add the onion first and heat until fragrant then add the garlic for a few moments stirring frequently to keep it from burning.

Add your sweet peppers and mushrooms and continue to stir well, then once the mushrooms reach desired consistency add tomatoes and heat through while stirring. 

Finally add your spinach and cook until wilted.

In a large bowl whisk together eggs and egg whites until well blended and add any spices you like. I always add a pinch of salt, pepper and lots of cayenne for a spicy kick.

Add the feta cheese to the egg mixture and stir quickly to combine. Then pour over the skillet ingredients and give a quick stir to incorporate all of your ingredients.

Allow the mixture to cook on the range top for a few minutes until the sides start to lighten, then remove from the stove top and place in the oven.

Bake for about 10-15 minutes or until a toothpick comes out clean from the center of the pan. 
Your finished product will be slightly brown on the sides and top and should be ready for slicing almost immediately.

The Calorie and Nutrient Breakdown

Depending upon your brands of ingredients this works out to around 189 calories in a quarter of the pie.

Your macros will be 8.9g fat. Which can be lowered if you use only egg whites and omit the feta cheese, 6.9g carbs and 21.2g protein.

Made to the recipe specifications that makes this dish 44% protein, 42% fats and 14% carbs. However, they’re not exactly BBC normal macros, but perfect for a low carb day.

If you edit the ingredients to remove the cheese and sub egg whites (adding in 1 extra for more protein) for the eggs you get 137 calories 3g fat, 6g carbs and 19g protein making a 57% protein, 24% fat and 19% macro split. If you add a slice of Alvarado Sprouted Protein Toast with half a tsp of organic grass-fed butter, you will have a complete breakfast at 232 calories, and a near Macro perfect split of 42% protein (24g), 37% carbs (21g) and 21% fat (5g)

The trick with macros is to make slight tweaks to your ingredient amounts until you find the perfect blend. It takes a little time, but once you’ve figured it out you will be able to do this with every meal you make.

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