Name: Playbook - Regan Tripp - W3/D1 Week 3 Healthy Recipes
Uploaded: 2024-05-06T13:31:57.714Z
Duration: 30 min
Description: W3/D1 Week 3 Healthy Recipes

Breakfast Bites ☀️

Ingredients:
👉🏼 6 eggs
👉🏼 8 croissant rolls (optional)
👉🏼 1/2 lb. turkey sausage 
👉🏼 1/2 cup shredded cheese
👉🏼 3 slices turkey bacon or low-sodium bacon
👉🏼 Spinach
👉🏼 Salt and pepper

Directions: 
This recipe makes 12 breakfast bites/ cups. Line your pan with muffin/ cupcake liners and spray with olive oil. Preheat over to 360°. Cook turkey sausage and turkey bacon. Roll the dough into balls and press to the bottom of the liners. Layer with turkey sausage, shredded cheese, whisked eggs, salt and pepper, spinach and bacon. Cook for 30-40 minutes. Let them cool before pealing off the liners. 

Notes: 

🥐 If you do not use croissant rolls, follow the same process without the croissants. 

🥓 Keep in mind bacon is typically very high in sodium and saturated fat. Our limit for sodium per day is 2,300 mg (best to stay below this limit) and our daily recommendation for saturated fat is 20 grams per day (1 slice of bacon is typically around 9 grams of saturated fat). 1 tsp = 2,300 mg sodium.

🧂 ALWAYS look for the the lower sodium and lower saturated fat products. 

🫑 Another great addition to this recipe would be some peppers! 

🍽 Remember portion size is key with everything!

Breakfast Bites

FISH TACOS 

Ingredients 🌮🐟
• Tilapia or cod fillets 
• Salt and pepper/ desired seasoning 
• Whole wheat tortillas 

Directions
Heat a large skillet with extra virgin olive oil or avocado oil on medium. Transfer the tilapia/ cod to the skillet and let it cook for 4-6 minutes, or until the fish starts to tenderize. Fish should be fork tender. With a spatula, chop the fish into smaller pieces. 

Toppings 🥬🧀🍅🧅
• Shredded lettuce 
• Fresh cilantro
• Shredded cheese 
• Tomato’s 
• Red onion 

Directions 
Build your tacos! 

Our favorite sauce 🍋
• Light sour cream 
• Low sodium chili seasoning 
• Lemon juice 

Directions 
Start with 1/4 cup of light sour cream and add 1 tbsp of low sodium chili seasoning and 1 tbsp of lemon juice. I never measure this sauce out perfectly, so keep adding until you reach your desired flavor!

Tilapia Taco’s

Teriyaki Chicken Meatballs 

Meatball Ingredients
• 1 lb. ground chicken
• 1/4 cup (or less) finely diced red onion
• 1/2 cup almond flour 
• 1 egg, lightly beaten
• 1/4 cup teriyaki sauce (I used Primal Kitchen No Soy Teriyaki) 
• A few shakes of salt and pepper
• A little garlic powder 

Sauce
• 1/2 cup teriyaki sauce
• 1/4 cup pineapple juice 

Toppings 
• Sesame seeds 

Directions
Preheat oven to 400 degrees. In a large bowl, mix all of the meatball ingredients together. Prepare baking sheet and line with parchment paper. Wet your hands and roll the mixture into balls of desired size. Be gentle when rolling to prevent sticking or use a scoop dropper. Bake for 20 minutes. Meanwhile, mix together the sauce. After meatballs are finished cooking, soak in sauce for 5 minutes. Top with sesame seeds and serve with brown rice and a veggie 🥦

Let me know if you try this one 🙌🏻

Teriyaki Chicken Meatballs

Ingredients
👉🏼 1 cup Greek vanilla yogurt 
👉🏼 1/3 cup nut butter (cashew or peanut butter)
👉🏼 3 tbsp. maple syrup 
👉🏼 1 scoop or 1/4 cup vanilla protein powder
👉🏼 Pinch of salt
👉🏼 1/2 tsp. vanilla extract
👉🏼 Mini chocolate chips 
👉🏼 Mini marshmallows 
👉🏼 Graham cracker 

Directions
Mix all of the ingredients together in a bowl. You can crush the graham cracker on the top too! Serve with fruit 🍎 Store in the fridge & enjoy!

S’mores Dip

These are incredible! 🤌🏼

We used ramekins (from Amazon) to make them, but you can use a muffin pan too! The serving size in a muffin pan would be better. The ramekins make pretty large oat cups, so I would split them in half or 1/4s ☺️

Ingredients👇🏼
• 1 cup oats 
• 2 scoops (1/4 cup) vanilla protein powder  
• 3/4 cup peanut butter
• 1/4 cup honey 
• 2 tbsp. maple syrup 
• 1/3 cup dark chocolate chips 

Fav protein powder: Orgain Vanilla Bean 🤍

Directions: 
Combine oats, protein powder, peanut butter, honey, and maple syrup in a bowl. Press the mixture into the ramekins or muffin pan (spray with olive oil!). In a separate bowl, melt the chocolate chips in the microwave in 15-30 second intervals. Pour over the base and chill in the fridge before serving. Enjoy!

Peanut Butter Oat Cups

W3/D1 Week 3 Healthy Recipes

A great start to the 8 weeks!💪🏼🥵

Natalie

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