Parmesan Ranch Breaded Chicken

Parmesan Ranch Breaded Chicken

Serves: 4

Macros: C6.5 F4 P29.5

Ingredients:

• 16 oz Raw Boneless Chicken Breast cut into strips
• 2 Egg
• 1 c (60 g) Panko
• 1 packet (30g) Ranch Dressing Dry Mix
• 1/4 c (30g) canned 100% grated Parmesan, Romano Cheese
• 1/2 tsp (2g) Garlic Powder
• 1 tsp (6g) Salt
• 1/2 tsp (1g) Black Pepper
• Nonstick spray

Directions:

1. Preheat oven to 375
2. Spray a cookie sheet/casserole dish with non stick spray
3. Cut chicken into "chicken strips" and salt and pepper chicken
4. Crack eggs into a small bowl and mix eggs with a fork
5. In a medium bowl, mix all remaining ingredients.
6. Roll each chicken strip in the egg and then roll the chicken in the breading mixture (make sure you press as much breading as you can get to stick to the chicken as you can)
7. Place breaded chicken on the greased pan
8. Throw away left over egg and breading
9. Place chicken in the oven for 10 mins
10. flip chicken over and cook til center of chicken reaches 170 degrees or is not longer pink (about another 8-15 mins)
11. Once chicken is done dived evenly upon 4 (To get the exact weight per serving: weight the chicken cooked and dived the weight by 4)

Pumpkin Pie Overnight Oats

Pumpkin Pie Overnight Oats

Macros: C38 F4 P17

Serves: 5

Ingredients:

• 1.6 c (400 g) 100% Pure Pumpkin
• 2 tsp (10ml)  Vanilla extract
• 1/2c (120 ml) Sugar Free Original Pancake Syrup
• 2 Tbsp (11g) Ground Flax
• 2 cup (480 ml), Unsweetened Almond Coconut Milk
• 2 cup (160) Old Fashioned Oats
• 2 tsp, Pumpkin Pie Spice
• Two 5.3oz containers Nonfat Vanilla Greek Yogurt

Directions:

1. Mix all the ingredients together
2. Fill 5 containers evenly with the mixture (about 300g)
3. Store in the fridge overnight
4. When you're ready to eat, microwave for 2-3 mins

Cinnamon Maple Protein Waffels

Cinnamon Maple Protein Waffels

Makes: 2 Waffles

Macros for both waffles: C33 F2.5 P41

Ingredients: 

• 60g (3.75 tbsp) Liquid Egg Whites (I use the brand  Break Free)
• 45ml (3 tbsp) Sugar Free Syrup (I use Kroger)
• 40g (6 tbsp) dry Kodiak Cakes - Protein Packed Buttermilk Waffle Mix
• 32g (1 heaping scoop) Gold Standard Casein Protein **(If you use Whey then you will need to make adjustments, see note below)
• 4g (1 tsp) Cinnamon
• 80ml (1/3 c) Water
• Nonstick Spray

Directions:

1. Add all of the ingredients in a medium bowl        **If you used Whey protein: This will change the way the batter bakes so you will have to make adjustments. Whey will make the batter a lot more runny. You will not want to add any water and you will want start with 1/2 of the egg whites and 1/2 the syrup and add more in til the batter is thick but airy like brownie batter. **
2. Mix with a hand mixer. The batter should be thick and airy like brownie batter.                   
3. Warm up the waffle iron
4. Once the iron is hot spray with non stick spray
5. Scoop out 1/2 of the batter (about 128g) 

Mason Jar Eggs

Mason Jar Eggs

Ingredients:

• Mason Jar

• Nonstick Spray

• 1 full egg

• 2 egg whites

• Salt and Pepper

• Whatever mix ins you want. Example: Cheese, onions, peppers, bacon bits, ham etc etc

Directions:

1. Spray the inside of your mason jar with the nonstick spray

2. Crack eggs into the mason jar

3. Sprinkle with salt and pepper

4. Add in any mix ins you’d like.

5. Shake the Mason Jar really hard so that the yolk breaks and that everything gets mixed up

6. Store in the fridge

7. To heat up: Shake the jar well. Take the lid off and microwave for 1 min. (The egg will expand so don’t be alarmed if you see it rise to the rim). With a fork “scramble” the egg mixture. Place jar back in the microwave and heat for another min. The jar will be hot so be careful! 

Cream Cheese Enchilada Pasta

Cream Cheese Enchilada Pasta

Macros: C50 F20 P43

Serves 4

Ingredients:

• 16 oz raw Boneless Skinless Chicken Breast 
• Chicken Broth
• Nonstick Spray
• Packet of Taco Seasoning or the following seasonings: (Salt, Pepper, Garlic Powder, Onion Powder, Crushed Red Pepper Flakes, Chili Powder, Cumin) 
• One 15oz can (400ml) Red Enchilada Sauce, Medium
• 4 servings (224g) dry Whole Wheat Wide Egg Noodles
• 8 ounce Light (1/3 less fat) Philidephia Cream Cheese
• 1 cup (120g) Mexican Blend 2% Reduced Fat Cheese (I use Kroger Brand)
• Tin Foil

Directions:

1. Turn oven onto 350
2. Cut chicken in to chunks or small strips
3. Spray a frying pan that has a lid with nonstick spray
4. Pour chicken broth into the pan so its about 1/4-1/2 inch deep
5. Bring broth to a boil and then reduce heat to medium-low
6. Place chicken in the pan and season with taco seasonings
7. Place lid on pan and cook chicken until the center is 170 degrees. Once chicken is done, pull the chicken out of the pan and discard the excess chicken broth. 
8. While chicken is cooking, bring a large pot of salt water to a boil and cook noodles til desired tenderness
9. If you want to make your clean up easier, line a casserole dish with tin foil. 
10. Spray your casserole dish (or lined casserole dish) with non stick spray
11. Place cooked pasta and chicken in the casserole dish
12. Cut the cream cheese into small cubes and place in the casserole dish
13. Pour the enchilada sauce over the noodle, chicken and cream cheese
14. Top with the reduced fat cheese
15. Cover with tin foil
16. Place in oven for 20-30 mins or cheese are melted
17. Serves 4 (about 330g is one serving)

Sausage Egg And Cheese Muffin

Sausage Egg & Cheese Muffin

Freezer Meal Option

Macros per sandwich: C25.5 F12 P31.5

Serves 6

Ingredients:

• 6 Whole Wheat English Muffin (I use Thomas)
• 6 American Single Cheese packets (I use Cache Valley)
• 1lb Lean Turkey Sausage (I use Jennie-O)
• 12 Medium Eggs

Directions: 

1. Heat oven to 350
2. Spray 6 muffin tin spots with non stick spray
3. Crack two egg whites into each of the 6 muffin tin spots. Throw away yolk. Season with salt and pepper
4. Place muffin tin in oven for 10-20 mins (until center of egg is cooked)
5. Make sausage patties by measuring 2.5oz of sausage meat and form into patties. Make 6 patties
6. Cook patties til center is done (170 degrees)
7. Place the cooked patty on one side of the open english muffin
8. Place 1 piece of cheese on top of sausage patty
9. Place egg ontop of cheese
10. Top with other side of the english muffin
11. If youd like to save for later: Wrap sandwich with tin foil
12. Place in freezer
13. When ready to eat: un wrap from foil and wrap with damp paper towl. Microwave for 2-2.5 mins 

Caprese Chicken

Caprese Chicken

Macros: C10 F11 P33.5

Serves: 4

Ingredients:

• 1.25 lbs raw Chicken Breast Cutlets
• Chicken Broth - 1 can or less
• 3 Vine Ripe Tomatoes Chopped (250g)
• 1/2 Medium Chopped Red Onion (70g)
• 1 tbsp (15g) Extra Virgin Olive Oil
• 1 tbsp (15g) Balsamic Vinegar
• 3 tsp (9g) Minced Garlic
• 1.5 tbsp (4g) chopped Basil
• 1 Tbsp (21g) Honey
• 3 oz Mozzarella, part skim milk, Cheese cubed

Directions:

1. Salt and Pepper chicken
2. In a frying pan that has a lid, pour in chicken broth so that it is about 1/2 inch deep
3. Heat til it is boiling and then reduce heat to medium-low
4. Add seasoned chicken and place on the lid
5. Cook until the center of the chicken reaches 170 degrees
6. While chicken is cooking chop the Onion and place in a medium bowl.
7. Cut up the tomatoes by placing the diced tomatoes in a strainer and shake out all the extra tomato juice. Add to the onion,
8. Stir in the Oil, Balsamic Vinegar, Garlic, Basil and Honey.
9. Top 1/4 of cooked chicken (about 100g) with 1/4 of the cheese (about 0.75 oz) and 1/4 of the Tomato-Onion mixture (about 80g).
10. Eat as is or add to a salad or pasta! Enjoy!