Favorite Recipes
Favorite Recipes
30 DAY BODY BACK TRANSFORMATION
Almond Joy Protein Shake
Breakfast
Quick Prep (2-10 min) Serves One
Ingredients • 1 1/3 cups unsweetened almond milk • 1 scoop vanilla or chocolate protein powder 3 tablespoons rolled oats • 2/3 banana, frozen • 1 1/2 tablespoons cocoa powder • 2 teaspoons unsweetened shredded coconut 2 tablespoons all-natural almond butter • 1/2 teaspoon vanilla extract • 1/2 teaspoon coconut extract (optional) Stevia to desired sweetness (optional) • 8-10 ice cubes
TO MAKE 1. Place all ingredients in a high-powdered blender and blend until smooth. Enjoy!
Nutrition information: 390 cal; 15g fat; 40g carb; 30g protein
2 30 DAY BODY BACK
TRANSFORMATION
Protein Pancakes Breakfast
Gourmet (10+ min) Serves One
Ingredients • • • • •
1/3 cup oatmeal 2 egg whites 3/4 scoop vanilla protein powder 1/4 cup unsweetened almond milk 4 tablespoons all-natural peanut butter 2 1/2 tablespoons sugar-free syrup • 1/2 cup blueberries TO MAKE 1. Grind the oatmeal in a blender or food processor. 2. Put the ground oats in a bowl and mix with the rest of the ingredients. 3. Spray a skillet with cooking spray and heat. 4. Add the batter to the skillet and cook on both sides until golden brown. 5. Top with peanut butter, sugar-free syrup, and blueberries.
Nutrition information: 402 cals; 14g fat; 42g carb; 32g protein
3 30 DAY BODY BACK
TRANSFORMATION
Apples & Dip
High Carb
Quick Prep (2-10 min) Serves One
Ingredients • 3/4 cup plain Greek yogurt • 1/2 scoop vanilla protein powder 1/4 cup powdered peanut butter Stevia to taste • Dash of cinnamon • 1 1/4 medium apples TO MAKE 1. Mix the yogurt, protein powder, powdered peanut butter, stevia, and cinnamon. 2. Slice the apples and dip!
Nutrition information: 338 cals; 3g fat; 47g carb; 38g protein
4 30 DAY BODY BACK
TRANSFORMATION
GROUND TURKEY MARINARA Low Carb
Serves One Quick Prep (2-10 min) Serves One
Ingredients • 3 ounces cooked extra-lean ground turkey 1/2 cup steamed broccoli • 1/3 cup shredded Parmesan cheese • 1/3 cup low-sugar marinara • 1/2 tablespoon unsalted butter TO MAKE 1. In a bowl, combine the steamed broccoli and butter, toss until well coated. 2. In the same bowl, add the rest of the ingredients, mix well, and enjoy!
Nutrition information: 308 cal; 15g fat; 12g carbs; 31g protein
5 30 DAY BODY BACK
TRANSFORMATION
MOCO LOCO
Low Carb
Quick Prep (2-10 min) Serves One
Ingredients • 3 1/4 ounces lean ground turkey (meal prepped) 1 cup cauliflower pearls • 1/4 cup turkey gravy • 1 egg • 1 1/2 tablespoons shredded cheddar cheese Salt & Pepper to taste TO MAKE 1.Spray a skillet with nonstick cooking spray andheat to medium heat. Sauté cauliflower pearls for about 5 minutes, until just colored. Season with salt and pepper. Once cooked, place in bowl and set aside. 2. Spray the same skillet with cooking spray, cook egg to desire doneness, set aside. 3. In a bowl, combine cauliflower, ground turkey and gravy. Place egg on top of mixture and sprinkle with cheese. Enjoy!
Nutrition information: 302 calories, 17g fat, 8g carbs, 28g protein
6 30 DAY BODY BACK
TRANSFORMATION
BBQ Pizza
Clean Cheat
Gourmet (10+ min) Serves One
Ingredients • 1 whole wheat flat bread • 2 tablespoons reduced-sugar barbecue sauce 1/2 cup shredded Monterey Jack and cheddar cheese • 2 1/2 ounces shredded chicken (meal prepped) 1/2 ounce red onion, thinly sliced • 1 tablespoon cilantro
TO MAKE 1. Preheat oven to 350 degrees. 2. Spread the barbecue sauce on the flat bread, then layer 1/4 cup cheese, chicken, red onion, cilantro, and remaining 1/4 cup cheese. 3. Bake on a baking sheet for 15-20 minutes. Enjoy!
Nutrition information: 502 cals; 21g fat; 34g carbs; 50g protein
7 30 DAY BODY BACK
TRANSFORMATION
30 DAY BODY BACK TRANSFORMATION
Almond Joy Protein Shake
Breakfast
Quick Prep (2-10 min) Serves One
Ingredients • 1 1/3 cups unsweetened almond milk • 1 scoop vanilla or chocolate protein powder 3 tablespoons rolled oats • 2/3 banana, frozen • 1 1/2 tablespoons cocoa powder • 2 teaspoons unsweetened shredded coconut 2 tablespoons all-natural almond butter • 1/2 teaspoon vanilla extract • 1/2 teaspoon coconut extract (optional) Stevia to desired sweetness (optional) • 8-10 ice cubes
TO MAKE 1. Place all ingredients in a high-powdered blender and blend until smooth. Enjoy!
Nutrition information: 390 cal; 15g fat; 40g carb; 30g protein
2 30 DAY BODY BACK
TRANSFORMATION
Protein Pancakes Breakfast
Gourmet (10+ min) Serves One
Ingredients • • • • •
1/3 cup oatmeal 2 egg whites 3/4 scoop vanilla protein powder 1/4 cup unsweetened almond milk 4 tablespoons all-natural peanut butter 2 1/2 tablespoons sugar-free syrup • 1/2 cup blueberries TO MAKE 1. Grind the oatmeal in a blender or food processor. 2. Put the ground oats in a bowl and mix with the rest of the ingredients. 3. Spray a skillet with cooking spray and heat. 4. Add the batter to the skillet and cook on both sides until golden brown. 5. Top with peanut butter, sugar-free syrup, and blueberries.
Nutrition information: 402 cals; 14g fat; 42g carb; 32g protein
3 30 DAY BODY BACK
TRANSFORMATION
Apples & Dip
High Carb
Quick Prep (2-10 min) Serves One
Ingredients • 3/4 cup plain Greek yogurt • 1/2 scoop vanilla protein powder 1/4 cup powdered peanut butter Stevia to taste • Dash of cinnamon • 1 1/4 medium apples TO MAKE 1. Mix the yogurt, protein powder, powdered peanut butter, stevia, and cinnamon. 2. Slice the apples and dip!
Nutrition information: 338 cals; 3g fat; 47g carb; 38g protein
4 30 DAY BODY BACK
TRANSFORMATION
GROUND TURKEY MARINARA Low Carb
Serves One Quick Prep (2-10 min) Serves One
Ingredients • 3 ounces cooked extra-lean ground turkey 1/2 cup steamed broccoli • 1/3 cup shredded Parmesan cheese • 1/3 cup low-sugar marinara • 1/2 tablespoon unsalted butter TO MAKE 1. In a bowl, combine the steamed broccoli and butter, toss until well coated. 2. In the same bowl, add the rest of the ingredients, mix well, and enjoy!
Nutrition information: 308 cal; 15g fat; 12g carbs; 31g protein
5 30 DAY BODY BACK
TRANSFORMATION
MOCO LOCO
Low Carb
Quick Prep (2-10 min) Serves One
Ingredients • 3 1/4 ounces lean ground turkey (meal prepped) 1 cup cauliflower pearls • 1/4 cup turkey gravy • 1 egg • 1 1/2 tablespoons shredded cheddar cheese Salt & Pepper to taste TO MAKE 1.Spray a skillet with nonstick cooking spray andheat to medium heat. Sauté cauliflower pearls for about 5 minutes, until just colored. Season with salt and pepper. Once cooked, place in bowl and set aside. 2. Spray the same skillet with cooking spray, cook egg to desire doneness, set aside. 3. In a bowl, combine cauliflower, ground turkey and gravy. Place egg on top of mixture and sprinkle with cheese. Enjoy!
Nutrition information: 302 calories, 17g fat, 8g carbs, 28g protein
6 30 DAY BODY BACK
TRANSFORMATION
BBQ Pizza
Clean Cheat
Gourmet (10+ min) Serves One
Ingredients • 1 whole wheat flat bread • 2 tablespoons reduced-sugar barbecue sauce 1/2 cup shredded Monterey Jack and cheddar cheese • 2 1/2 ounces shredded chicken (meal prepped) 1/2 ounce red onion, thinly sliced • 1 tablespoon cilantro
TO MAKE 1. Preheat oven to 350 degrees. 2. Spread the barbecue sauce on the flat bread, then layer 1/4 cup cheese, chicken, red onion, cilantro, and remaining 1/4 cup cheese. 3. Bake on a baking sheet for 15-20 minutes. Enjoy!
Nutrition information: 502 cals; 21g fat; 34g carbs; 50g protein
7 30 DAY BODY BACK
TRANSFORMATION
