Cottage Cheese Power Bowl (lillie)

A lightly sweetened greek yogurt and cottage cheese base with plenty of fresh fruit and just enough almonds and chocolate to fuel your morning!

INGREDIENTS

• 3/4 cups (150 grams) cottage cheese (fat free if you watch that- but full fat yum.)
• 1/2 cup Greek yogurt sweetened with vanilla stevia drops
• (I do 20 grams of each of the following fruits):
• mango
• peaches
• strawberries
• blueberries
• blackberries
• bananas
• 1/2 tbs (7 g) Trader Joe’s slivered unsalted toasted almonds (best kept in freezer- extra crunchy 😊)
• 1/2 tbs (7 g) mini chocolate chips (they make everything indulgent and you only need a little!
• a tiny drizzle (2 g)  of honey (use a honey bear because it’s cleaner but then lay out a cute honey wand because #cute.)

INSTRUCTIONS

1. Sweeten greek yogurt with a dropper or two of liquid stevia and mix with cottage cheese
2. Top with chopped mangos, peaches, bananas, berries and any other fruit you want.
3. Finish with toasted almonds, mini chocolate chips, and a drizzle of honey. Easy. Peasy. But perfect.

Nutrition

• Serving Size: 1 bowl
• Calories: 316
• Fat: 6
• Carbohydrates: 36
• Protein: 31

SKINNY SOFT SCRAMBLED EGG AND HAVARTI BAGEL (by lillie)

Skinny Soft Scrambled Egg and Havarti Bagel

Maybe too simple to include a recipe…but I’m doing it anyway because sometimes the simplest snacks turn out the BEST.

• Author: Lillie
 
• Prep Time: 5 min
 
• Total Time: 5 min
 
• Yield: 1 1x

• INGREDIENTS

  • 1 whole egg
  • 2 egg whites
  • About 1 TBS fat free milk (fairlife has lowest carbs I think!)
  • Pinch of kosher salt
  • 1/2 slice of light havarti cheese
  • Half of an “everything” bagel or your favorite!
  • 1 slice of canadian bacon (got mine at Costco) or favorite ham (I love this black forest one from TJ with zero fat, looks like this.)
  • 12 grams avocado
  • Kosher salt, pepper, and red pepper flakes
  • Microgreens

  INSTRUCTIONS

  1. Whisk up egg, whites, milk, and salt. Scramble in a non-stick pan on medium heat just until starting to set then turn off so they don’t get dry! Dry eggs are gross. Push your eggs together so it sort of stays in one piece for your bagel.
  2. Top immediately with half a slice of light Havarti.. (I got mine from Trader Joes) and cover till melted.
  3. Split your favorite bagel in half, these Sam’s Choice Everything Bagels (I found at Walmart) are just the right size… not mini or “thin” but still only 39 carbs for a whole instead of over 50 like some. (Sarah Lee toaster size plain are only 34.) I used half and hollowed it out a bit so it was only 33 of the 85 grams in a whole serving. So I logged 33/85.. or .38 of a bagel… which comes to 14.8 carbs. Less than a piece of Ezekial toast or a lot of low-carb breads…. but without the cardboard flavor. And texture. And look. Good for you if you prefer sprouted breads. You’ll live longer than me for sure.
  4. Toast your bagel and top with one piece of canadian bacon—use ham or bacon or whatever fits your macros AND makes your carnivorous side happy. Rarr. Then top with cheesy scrambled eggs, a little avocado, s/p and maybe some red pepper flakes … and obviously microgreens or something to make it pretty because pretty food tastes better duh.

  NOTES

  A perfect snack to satisfy your bagel-love without wiping out your macros. And sometimes there’s NOTHING better than an egg and toast combo…

  Nutrition

  • Serving Size: 1 open faced egg bagel
  • Calories: 278
  • Fat: 11
  • Carbohydrates: 17
  • Protein: 25.7

The best yogurt and cottage cheese breakfast bowl (by lillie)

The Best Yogurt and Cottage Cheese Breakfast Bowl

★★★★★

 

5 from 2 reviews

This bowl is the perfect breakfast or post-workout meal to me. It feels sizable and so satisfying with all of the texture and flavor I want… gives me a healthy sweet fix, all for a great balance of macros.

• Author: Lillie
 
• Prep Time: 5 min
 
• Total Time: 5 min
 
• Yield: 1 1x
 
• Category: Breakfast
 
• Method: Easy
 
• Cuisine: Fresh

INGREDIENTS

• 100 g low fat knudsen cottage cheese
• 100 g Dannon Light and Fit vanilla greek yogurt (great macros- but my new favorite with no artificial sweeteners is their “Two Good” brand.) You’ll shave off like 6 carbs.)
• 25 g diced apples
• 25 g diced peaches
• 25 g diced strawberries
• 25 g blueberries
• 10 g favorite granola (I use Purely Elizabeth because I’m 
• OBSESSED with it.)
• 5 g natural peanut butter drizzled on top
• Dash of cinnamon

INSTRUCTIONS

1. Stir together yogurt and cottage cheese
2. Top with fruit, then granola, then drizzle with peanut butter
3. Enjoy!

Nutrition

• Serving Size: 1 bowl
• Calories: 275
• Fat: 9
• Carbohydrates: 28
• Protein: 21

Teriyaki Bowls (allison sheet pan meals)

Allison Hollinger

Teriyaki Bowls

Sheet Pan & Meal Prep Recipes

Sheet Pan Teriyaki Chicken and Veggie Bowls
Makes 6 meal prep lunches

Ingredients:
For the sauce:
1 cup water
¼ cup low sodium soy sauce
¼ cup honey
2 cloves garlic, minced
1 tsp, fresh ginger, grated
2 Tbsp corn starch 
¼ cup water

Chicken and Veggies
2lbs boneless skinless chicken breasts
1/2lb baby carrots
1/2lb green beans
1/2lb sugar snap peas
2 red bell peppers, sliced
1 red onion, sliced
1 tsp extra virgin olive oil
Salt and pepper to taste
Brown rice, prepared

Directions:
1. Preheat oven to 400
2. Line 2 sheet pans with foil and set aside.
3. In small bowl, combine 2 Tbsp corn starch with ¼ cup water until dissolved. Set aside.
4. In medium sauce pan, heat 1 cup water, soy sauce, honey, garlic and ginger until bubbly. Stir in cornstarch mixture and continue to stir for 10 minutes. Remove from heat and allow to cool. 
5. On sheet pans, dividing equally between the two pans, place chicken in a single layer on one end of pan and all veggies except snap peas on the other.
6. Drizzle veggies with olive oil and season with salt and pepper, I use ½ tsp of salt between the two pans. 
7. Pour some of the sauce into a separate bowl for basting…we don’t want cross contamination of chicken bacteria. Using the separated sauce, coat the chicken lightly with a brush. Discard any remaining sauce in this bowl. 
8. Bake at 400 for 20-25 minutes or until chicken is cooked through and no longer pink. 10 minutes before done, add snap peas to the sheet pans and toss to coat with the oil. 5 minutes before done, baste the chicken one more time with sauce from the saucepan. 
9. Serve over brown rice in individual sized lunch packs, drizzle a little extra sauce over everything to make it extra yummy!

Cilantro Lime Shrimp (Allison Sheet Pan)

Cilantro Lime Shrimp

Allison Hollinger

Sheet Pan & Meal Prep Recipes

Serving: 4

Ingredients

• 1 lb raw shrimp peeled and deveined
• 3 cloves garlic minced
• 1 tsp extra virgin olive oil
• 1⁄4 cup fresh cilantro chopped
• 1⁄4 tsp ground cumin
• 1⁄2 tsp salt
• 1 lime zest and juice

Directions

1. Preheat oven to 400 degrees

2. In a medium sized bowl, combine shrimp, oil, garlic, cumin, cilantro and lime zest. Pour out onto baking sheet in one single layer.

3. Bake at 400 for 6-8 mins or until shrimp is opaque and pink.

4. Squeeze lime juice over the shrimp and toss to coat.

chicken shawarma (allison sheet pan meals)

Chicken Shawarma

Allison Hollinger

Sheet Pan & Meal Prep Recipes

Chicken Shawarma

Serves 5

Ingredients:

2lbs boneless skinless chicken breast

1 cup dry quinoa, prepared according to package

1 (15oz) can chickpeas (garbanzo beans), rinsed and drained

1 large head of romaine lettuce, chopped

1 large seedless cucumber, chopped

Marinade:

2 Tbsp extra virgin olive oil

1 lemon, juiced

2 cloves garlic, minced

1 tsp cumin

1 tsp ground cardamom*

1 tsp paprika

1 tsp sea salt

1/2 tsp turmeric

 *in place of cardamom you could substitute: 1/4tsp nutmeg, 1/4 tsp cinnamon, 1/4 tsp cloves.

Tahini Yogurt Dressing:

1 cup plain Greek yogurt

3 Tbsp Tahini

1 Tbsp lemon juice, (1/2 lemon squeezed)

1 Tbsp fresh cilantro, chopped

1 clove garlic, minced

Directions:

1. In a gallon sized zip top bag, combine marinade ingredients and add chicken. Seal and shake to coat chicken evenly. Place in fridge for at least 30 mins or up to 24hrs. 

2. Preheat oven to 400F. Line a sheet pan with parchment paper. Pull chicken out of zip top bag and place in a single layer on the sheet pan. Discard remaining marinade. Bake for 30 mins or until chicken is cooked through and no longer pink. 

3. While chicken is baking, prepare quinoa if you haven't done so already and chop cucumber and romaine.

4. In a medium bowl, combine tahini yogurt dressing ingredients until blended and smooth. Portion into 5 small individual sized containers. 

5. Place 5 lunch containers on the counter and divide cucumber, quinoa, chickpeas and romaine evenly. Slice chicken and place on top. Nestle 1 small container of dressing into lunch container or store on the side. Seal lunch container and store for up to 5 days in the fridge. Serve cold. 

Steak Fajitas by Allison Hollinger (sheet pan)

Steak Fajitas

Allison Hollinger

Sheet Pan & Meal Prep Recipes

Easy Sheet Pan Steak Fajitas
Serves 4-6

Ingredients:
1.5lbs steak, flank or top round, cut into thin strips
3 bell peppers, seeded and sliced
1 large yellow or red onion, sliced
2tsp extra virgin olive oil
2tsp chili powder
1tsp cumin
1tsp garlic powder
1tsp sea salt
½ tsp oregano
2 avocado, sliced
1 lime, sliced
½ cup fresh cilantro, chopped
10 tortillas

Directions:
1. In a small bowl combine spices. 
2. Place meat in a gallon sized zip top bag, drizzle in 1tsp extra virgin olive oil and ½ of the seasoning mix. Seal the bag and toss to combine. 
3. Place peppers and onions in another gallon sized bag, drizzle in remaining 1tsp oil and seasoning mix. Seal and toss to combine.
4. Set both bags in the fridge for up to 24hrs. This can also be baked without prepping ahead of time! 
5. When ready to cook, preheat oven to 400F. Line a baking sheet with parchment or foil. Dump contents of both bags onto sheet pan and arrange in a single layer. 
6. Bake for 15-20 mins or until meat is cooked as desired. If you like a charred look finish with a 1-2mins under the broiler.
7. Top with a few squeezes of lime, avocado and cilantro.