My notes are in parentheses!
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You’ll want a well-greased muffin pan and/or silicone baking cups for this. I would not recommend paper baking cups!
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I added extra veggies, extra protein everywhere I could and gave a nod to my Southern Italian ancestors who always put hard-boiled eggs in our lasagna. It's the recipe that was handed down to me so I converted it into a soup, egg and all!
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* I use raw shrimp 31-40/lb size from Costco that is already peeled, deveined and tails removed. The citrus cooks the shrimp to perfection if you leave it in the juice long enough. You can also use peeled, deveined, tails removed cooked shrimp as well, if you’re in a rush
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About 5 1 cup servings
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These include grated zucchini for the moisture which makes them a healthy little meal all on their own! And air frying is the quickest, easiest, tidiest way to prepare meatballs EVER. No need to turn on the oven or get your stovetop covered in oil.
One of my favorite ways to eat meatballs in the spring and summer when I'm craving salad greens after a long winter full of meatballs in sauce is in a salad, like the one pictured here, but you can use them a million different ways!
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Once they’re all cooked, they can be eaten plain as a high protein snack anytime, added to marinara sauce with pasta, served in a pita with a tzatziki style sauce or added to a salad like I did here. The possibilities for chicken meatballs are endless! You can also swap the chili paste for other favorite flavors. Experiment until you find the perfect meatball for you!
Here's an IG reel I made of the process!
Note: You can use ground chicken breast but the meatballs will dry out more while cooking and be less flavorful. I recommend ground chicken that includes thighs if possible. Ground chicken sausage as one of the lbs of meat adds a ton of flavor via the seasonings and the additional fat but you can play with flavor more just using 2 lbs of chicken thighs.
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I don't eat nearly enough Ethiopian food but when I do, I always get Atakilt Wat, a gloriously spiced combo of cabbage, carrots and potatoes. One cold winter night when I was craving it, I concocted this riff on the Ethiopian classic - I added ground chicken thighs and used bone broth to increase the protein. You can play with how much broth you add to make it more or less stew-like.
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My regular protein waffles have been a staple for months. A recipe for Carrot Cake Pancakes inspired me to create a carrot cake spin on my beloved waffles and I finally got it!! The carrot cake flavor is there while staying high in protein, high in vitamins and low in sugar! Helps you meet your macros and taste delicious, what more could you want?
Makes 3 waffles (1 serving)
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Transparency: I like to share products I actually use and love. And sometimes I will get a small commission if you click these links to buy one too.
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Transparency: I like to share products I actually use and definitely love. And sometimes I will get a small commission if you click these links to buy one too.
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Transparency: I like to share products I actually use and definitely love. And sometimes I will get a small commission if you click these links to buy one too.
]]>I am constantly making new versions of my overnight protein oats - some are forgettable (sorry PBJ overnight oats) and some are WINNERS. A spiced winner I've been loving are my Chai Overnight Oats! High in protein and super easy to make.
Makes 5 servings.
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Transparency: I like to share products I actually use and definitely love. And sometimes I will get a small commission if you click these links to buy one too.
]]>Makes 3 waffles (1 serving)
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Transparency: I like to share products I actually use and definitely love. And sometimes I will get a small commission if you click these links to buy one too.
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Adapted from a recipe by The Pioneer Woman.
]]>Kale yeah! This is SOUPer simple and delicious. I recommend taking the time to soak dried cannelini beans (I order mine online) because I find the canned ones of this particular bean are just mush. And that little blast of lemon juice at the end? Absolutely zingy delicious!
]]>Kale yeah! This is SOUPer simple and delicious. I recommend taking the time to soak dried cannelini beans (I order mine online) because I find the canned ones of this particular bean are just mush. And that little blast of lemon juice at the end? Absolutely zingy delicious!
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Once apples come in season, wild horses couldn't drag me away from them. So begins my Fall One Bowl Wonder season with something that looks a little like this healthy and high in protein bowl that is easily made vegan! I'm low key obsessed with meals that include all 6 Ayurvedic flavors: astringent, spicy, bitter, sour, sweet, salty. This one ticks all the boxes!
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I'm not a pumpkin spice fanatic. I don't go to Starbucks for the pumpkin spice drinks and don't buy pumpkin spice candles and all that. But for this entire year I've been obsessed with making overnight protein oats trying to find the most delicious ways to eat this super-convenient breakfast. So once the PS mania started this year, I thought I should give some Pumpkin Spice Overnight Protein Oats a try and this one is a WINNER!
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Grill
Air Fryer Potatoes
Quick Pickled Onions
Salad
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Sea salt and black pepper to taste
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Grill
Air Fryer Potatoes
Quick Pickled Onions
Salad
Sauce
The Bowl
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I loved my Overnight Oats with Blueberry Milk so much that I started to get creative with more fruit milks in my overnight oats. And this tropical delight was a big WIN!! Mangoes are in season right now - you can use frozen ones or chop up fresh mango if you prefer. Cool oats are especially good in the summer when you don't want a bowl of hotness to start your day!
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Blend to desired consistency. Add more milk if it’s too thick!
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Note on beans: You can use 1 or 2 cans of cannellini beans, rinsed OR you can cook OVERNIGHT SOAKED cannellini beans in the soup. But if you’re cooking the beans in the soup, you may need another quart or even two of the chicken or vegetable stock so have those on hand! If you’re cooking the beans in the stock, the result will be better beans but will require a much longer cooking time, just FYI
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You’ve got all the flavors!
Sweet – Salty – Sour – Spicy - Astringent - Bitter
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