Name: Playbook - Sarah Herse - Sample Meal Plan: Cut 1
Uploaded: 2024-03-20T21:08:54.008Z
Duration: 10 min
Description: Sample Meal Plan: Cut 1

Below is a sample meal plan to help you reach your fitness goals! Please note: all meal plans are to be used for guidance & inspiration only. Individual calorie needs will vary a lot depending on size, activity level, etc. 

This "Cut 1" template is designed for an average sized woman with a moderate to high activity level who is looking to lose body fat. If you are a smaller sized woman and/or have a lower level of activity, please check out Cut 2.

Cut 1 target calories are ~1700-1800 daily with ~100-140 grams of protein.   If you are more active (regularly getting 10k+ steps per day), or have more muscle mass shoot on the higher end of calorie range, if you are more sedentary, shoot on the lower end of the calorie ranges or move to Cut 2.

Below is the breakdown of meals & snacks with calorie & protein targets.  You can adjust the ingredients based on your preferences as long as you stay in these parameters. Click "start now" to view the recipes

Breakfast: Aim for ~300-400 calories with 20-30 grams of protein (Open for recipes)

Lunch: Aim for ~400-500 calories 25-40 grams of protein (open for recipes)

Snacks: Aim for 1-2 snacks that are ~300-400 calories & have 20-40 grams of protein total. You could also save this snack for after dinner as a dessert. (Open for recipes)

Dinner: Aim for ~500 calories and 25-40 grams of protein.

Start your day with a solid meal with high protein and some healthy carbs & fats. The timing isn't super important but I recommend waiting until you're hungry to eat. For breakfast, shoot for 300-400 calories with 20-30 grams of protein. You can adjust these recipes based on your preferences but try to stay within those parameters. Coffee/tea is fine but if you add any creamer or sweetener, make sure that's included in your calorie allowance.
1. Breakfast Burrito (see example but adjust ingredients based on your preferences. You can also make this a scramble with toast instead of a tortilla)
2. Protein Smoothie or Smoothie Bowl (examples - acai, pumpkin pie, apple pie, cookies & cream)
3. Overnight Protein Oats 
4. Turkey Bacon Breakfast BLT
5. Fluffy Egg White Oatmeal
6. Pumpkin Protein Cream of Rice (can sub pumpkin for fruit, nuts, or other favorite topping)
7. Vegan Breakfast Skillet 
8. Blueberry Cottage Cheese Pancakes
9. Pumpkin Pie Protein Pancakes
10. Microwave egg mugs

Here's how I make a healthy version of a breakfast burrito. It's simple and tasty and perfect for a quick savory breakfast option. I mix egg whites with a regular egg to increase the protein content.  I use the Flatout brand Light Flatbread because it's a little lower in calories, but you can use any wrap that you enjoy! 

Ingredients:
- 1 Large Egg
- 3 Egg Whites
- 1 Flatout Light Flatbread
- 1/2 half Avocado
- 1/4 Cup Pico De Gallo
- 1 TBSP - Cilantro (optional)
- 1/2 Lime (optional)

Instructions:

1. Scramble the egg and egg whites together in a pan (you can also add in onion/peppers to your scramble if you have some) & season with salt & pepper
2. Smash avocado, season with salt and spread on flatbread/tortilla. (optional: you can toast flatbread in pan first)
3. Top with pico de gallo or salsa and fresh cilantro/scallions if you have it
4. Squeeze lime onto it to brighten the flavors
5. Roll up and enjoy!

Macros:
Carbs - 27g
Fat - 13g
Protein - 25g
Calories - 325

Breakfast Burrito

I am downright obsessed with smoothie bowls and I like them thick & creamy. I have one every night for my dessert and I often make a breakfast version as well! This is how I make my breakfast version, using frozen fruit. I buy these frozen fruit packets from Whole Foods but you can use any frozen fruit that you like! For protein & collagen, I always use PEScience (my favorite!) Use code Sarah15 for a discount on all PEScience products.

Ingredients: 
- 1 Cup Almond Milk
- 1 Pack Frozen Acai
- 1 Pack Frozen Dragon Fruit (or 1/2 cup frozen cherries/berries)
- 1 Scoop PEScience cake pop protein
- 1 Scoop PEScience collagen
- 1 TSP Xanthan Gum
- 3 Ice Cubes
- 2 TSP Cacao Nibs

Instructions
1. Add all ingredients except the Cacao nibs in a blender
2. Blend until all ingredients are mixed thoroughly and mixture is in smoothie form
3. Add to bowl and top with cacao nibs or other favorite toppings
4. Enjoy!
*For PEScience supplements use code Sarah15 for a discount*
Calories: 335
Protein: 30g

Thick & Creamy Acai Breakfast Smoothie Bowl

It's no secret that I eat a lot of smoothies and here is a variation that is simple, delicious, AND packs in secret veggies that you won't even taste! I like to use frozen cauliflower or zucchini. It adds a thicker texture, more fiber to fill you up, and extra nutritional value. The flavor of the veggies is neutral enough that you won't even notice it.  

1. Combine 1 cup milk of choice with  ⅔ cup frozen cauliflower rice or frozen zucchini, ½ avocado, 1 scoop PEScience Cookies N Cream protein (code: Sarah15), and 1 tbsp cacao nibs. I usually also add a handful of ice if I want a thicker texture.  
2. Blend until smooth.
3. Pour into glass and add coconut/oat/almond whipped topping (optional)

Cookies and Cream breakfast smoothie

I love using pumpkin year round but it’s especially fun to get creative with it this time of year.  I like my smoothies super thick and eat them in a bowl like ice cream.  If you prefer a thinner texture, skip the xanthan gum and go easy on the ice. Also, I like to freeze my pumpkin puree in ice cube trays to add extra thickness but you can just use the puree right out of the can if you prefer!

Ingredients
- 1 cup milk of choice (I use unsweetened almond milk)
- 1 scoop PEScience Pumpkin Pie Protein Powder (code Sarah15)
- 1/2 cup frozen pumpkin purée 
- 1 scoop collagen
- 1 tsp pumpkin pie spice
- 1/2 tsp xanthan gum (optional)
- 1 cup ice

Blend everything together until smooth & then top with your choice of toppings. I used oat whipped cream & cacao nibs.

Macros (including whipped topping & cacao nibs)
Protein: 37 grams
Carbs: 19 grams
Fat: 7 grams
Calories: 295

Pumpkin Pie Smoothie Bowl

Ingredients:
½ cup old-fashioned oats
1 scoop protein powder (I use Protein4Oats from PEScience code: Sarah) ,
¾ cup milk of choice (I used almond)
1 cup fruit (I use strawberries & blueberries)
Whipped topping (I like coconut or oat milk) or Greek yogurt

1. Combine ½ cup old-fashioned oats, 1 scoop Protein4Oats , ¾ cup milk of choice
2. Stir and let sit for at least 2 hours or overnight
3. Cut up ~1 cup of fruit of choice 
4. Layer parfait style (fruit, oats, almond whipped topping/greek yogurt)
5. Enjoy!
Calories: 347
Protein: 22g
Carbs: 49g
Fat: 8 g

Overnight protein oats

1 - Toast 2 slices of bread of choice (I like Dave’s Killer Bread, thin sliced, ~70 calories each).
2 - Fry one egg & cook 2 slices of turkey bacon (I use Trader Joe's)
3 - Slice beefsteak tomato and iceberg lettuce  
4 - Spread 1 tbsp mayo or sandwich spread of choice on toast. (I used a vegan Caesar dressing from Trader Joe's)
5 Top the toast with remaining ingredients & enjoy!
Calories: 340
Protein: 24
Carbs: 32
Fat: 16

Turkey Bacon Breakfast BLT

Ingredients & Instructions:

- 150g Egg Whites
- 1/2 cup oats of choice
- Almond milk or water
- Toppings of choice (syrup, fruits, nuts, etc.)

1. Simmer 1/2 cup oats with 1 cup almond milk or water until liquid is mostly absorbed (3-4 min), stirring frequently. 
 
2. Beat 150g egg whites (~2/3 cup) until frothy with a fork or electric mixer. Add to oatmeal. Stir and cook everything until thick and creamy, another 3 minutes.  
 
Tip: For a little extra fluff, turn off heat and cover the oats when finished for a few minutes. Then add a little a salt or sweetener if preferred or toppings of choice (syrup, fruit, nuts, chocolate chips, etc.)
 
Enjoy!
 
Macros
Calories: 302
Protein: 23 grams
Carbs: 34 grams
Fat: 6 grams

Fluffy Egg White Oatmeal

Pumpkin & Peanut Butter Protein Cream of Rice

Prep Time: 5 min
Cook Time: 15-20 min
Total Time: 20-30 min

INGREDIENTS

30g - Cream of Rice
½ Cup - Organic Pumpkin
1 Scoop (31g) - PEScience Peanut Butter Delight Protein Powder (Vegan)
10g - Walnuts
12g - Cocowhip Light Whipped Topping
½ Cup - Blue Diamond Almond Milk

INSTRUCTIONS:
In a medium pot add the 30g cream of rice and the recommended amount of water and a little dash of salt.
Cook over medium heat until bubbles start to form, stirring occasionally.
Once the bubbles form add the ½ cup of pumpkin and 1 scoop protein powder until thoroughly mixed in (should be a thick mixture)
Then add in the ½ cup of almond milk and stir in until a creamy texture.
Place into a bowl and top with 10g walnuts and 12g light whipped topping.
Enjoy!

Notes:
*For protein powder - I used PE Science Vegan Peanut Butter Delight Protein
You can use code: Sarah15 for 15% off your order at PEScience

MACROS:
Calories: 355
Carbs: 43g
Fat: 9g
Protein: 24g

Pumpkin Protein Cream of Rice

Prep Time: 10 min
Cook Time: 15 min
Total Time: 25-30 min

INGREDIENTS:

1 Cup - Hash Brown Shredded Potatoes (I used frozen)
4oz - Extra Firm Tofu
50g  Lupini beans
1/4 cup - Yellow onion (Diced) 
85g - Sliced baby bella mushrooms 
1 TBSP - Ketchup (or hot sauce) - optional

INSTRUCTIONS:

In a medium cooking pan lightly spray to coat the pan and heat over medium
Place the frozen shredded potatoes in the pan and cook for a few minutes until thawed and starting to brown
Add the sliced mushrooms and sliced onion to the pan
Once those are almost cooked add the tofu and lupini beans and cook all together for a few minutes until all ingredients are warm & cooked through
Place in a dish and add the ketchup or hot sauce
Stir to mix it all in and enjoy!

MACROS:
Calories: 324 
Carbs: 34g
Fat: 8g
Protein: 25g

Vegan Breakfast Skillet

Makes 1 serving

Ingredients 
- 1/2 cup low fat cottage cheese
- 3 egg whites (or 1 egg)
- 1/2 cup oat flour
- 1 tsp baking powder
- 1 tsp salt
- 1/2 cup blueberries 
- Syrup or whipped cream toppings (optional)

1. Combine all ingredients except toppings & blueberries in a bowl and mix thoroughly.
2. Then stir in blueberries.  Scoop batter into ~1/3 cup portions and pour into oiled pan or griddle.  3. Cook for 3-4 minutes (or until bubbles start to form) before flipping. 
4. Cook other side for 1-2 minutes. Remove from pan and add toppings of choice!

Macros (without toppings)
Calories: 334
Protein: 29 g
Carbs: 42g
Fat: 5 g

Blueberry Cottage Cheese Pancakes

Ingredients:
- 1/4 Cup Oat Flour
- 1 Scoop Protein Powder (I used PEScience Pumpkin Pie Flavor)
- 1/2 TSP Baking Powder
- 1 TSP Pumpkin Pie Spice
- 1/2 TSP Salt
- 100g Egg Whites
- 1/2 Cup Milk of Choice
- 1/2 Cup Pumpkin Puree

Step1: Add all dry ingredients
Step 2: Add wet ingredients and stir until smooth mixture
Step 3: Scoop batter onto hot griddle/pan and flip once bubbles start to form at edges (about 2-3 min) and then cook other side for 2-3 min.
Step 4: Remove from pan and add topping of choice (I used syrup, peanut butter sauce, and walnuts)

Macros for 1 serving (recipe):
Protein: 39 grams
Carb: 33 grams
Fat: 4 grams
Calories: 335

Pumpkin Pie Protein Pancakes

Note: Add avocado toast (or side of choice) to this recipe to make a complete meal.

Microwave Egg Mugs
This is a go-to quick savory breakfast for me that doesn’t require a lot of clean up. You can customize based on your preferences & calorie needs! But here are the basics
Ingredients
180 grams egg whites or mix of whole eggs & egg whites
1 tbsp milk or almond milk (optional)
1 wedge Laughing cow light cheese wedge or cream cheese (or cheese of choice)
Toppings of choice: Hot sauce/salsa/seasoning/ketchup etc

Directions
1.	Spray a large microwave-safe mug with nonstick spray and add egg whites, milk, cheese (break cheese into pieces if using wedge), and salt/pepper.
2.	Microwave for about 1 minute
3.	Remove mug from microwave & stir
4.	Return to microwave for another 45-60 seconds
5.	Add additional toppings (hot sauce, etc) and serve with avocado toast or side of choice
Calories & Macros
For egg whites & laughing cow only: 
Cals: 123
Protein: 21 g
Carbs 1 g
Fat; 1g

Microwave egg mugs

Breakfast options (open for recipes)

For your midday meal, shoot for 400-500 calories with 25-40 grams of protein. You can adjust these recipes based on your preferences but try to stay within those parameters. Eat when you're hungry but don't wait until you're ravenous (to prevent over-eating). Leftovers from dinner are always a great option but here I'm posting some salad & sandwiches that you can whip up quickly!
1. Lunch wrap (use your favorite ingredients but stay within calorie goals, add a side of fruit, veggies or baked chips)
2. Vegan lunch wrap (this one uses edamame if you're looking for something plant-based!)
3. Guilt Free Taco Salad
4. Chopped Mediterranean Salad
5. Curry Chicken Salad (Mayo-Free)
6. Scandinavian-style Open Faced Sandwich
7. Salmon, Fennel, Avocado, Quinoa & Arugula Salad
8. Southwest Bison Ranch Bowl

Wraps are a great easy lunch that you can customize based on your preferences. Some basic combo ideas are:
Turkey & avocado
Chicken Caesar (Chicken, romaine, parmesan & Caesar dressing)
Greek wrap (Chicken, feta, roasted red peppers, & tzatziki)
Barbecue chicken wrap
Spicy tofu

Ingredients:
1 wrap or flatbread (Try to find something around 100 calories like lavash or BFREE or Flatout brand)
4 oz lean protein (like Turkey or chicken breast)
~1/2 small avocado or 1 oz cheese or cream cheese (choose your fat of choice but keep it around 80 calories)
½ cup veggies of choice (spinach/lettuce, tomatoes, roasted red peppers, pickles, cabbage, etc)
1 oz light dressing or mayo of choice (choose something around 50-80 calories, I like trader joe’s light dressings or Whole Foods 365 dressings)

Add all ingredients to your wrap, roll it up and enjoy! Service with a side salad/baked chips or fruit.

Calories/macros for just wrap
Calories: ~400
Protein: ~30 grams
Carbs: ~25 grams
Fats: ~20 grams

Healthy Lunch Wrap

This is a tasty lunch option if you're looking for something plant-based!

INGREDIENTS

- 1 BFree Protein Wrap
- ½ Cup Organic Shelled Edamame
- 1 TBSP Organic Coco Amino Sauce
- 2 Slices (Drained) Roasted Rep Peppers
- ½ Cup Raw Arugula
- 1 TSP Sesame Oil
- .5 TSP Crushed Red Chili Pepper Flakes
 
INSTRUCTIONS :

1. Add all ingredients to wrap 
2. Drizzle sauce on top 
3. Wrap it up, and enjoy! 

Macros:
Carbs - 27g
Fat - 15g
Protein - 35g

Vegan Lunch Wrap with Edamame & asian dressing

I love taco salads year round when I want something with a lot of volume & a lot of flavor! You can adjust these ingredients based on your preferences. 

INGREDIENTS
Combine the following ingredients:
4 Cups lettuce (shredded lettuce works great but choose something you like)
4 oz  shredded or grilled chicken breast
½ Cup diced tomatoes (and/or roasted peppers or shredded carrots or cabbage)
1/2 cup rice or corn or Baked Chips
½ avocado
3 TBSP Light sour cream
3 TBSP Salsa (or more to taste)
Sriracha/taco seasoning/fresh cilantro (to taste)
Toss all the ingredients and enjoy!
Calories: 409
Protein: 38 grams
Carbs: 33 grams
Fat: 14 grams

Guilt Free Taco Salad!

You can never go wrong with Mediterranean flavors on a salad. Here's a combo that I liked but you can play with the ingredients here. If you want to add things like feta, olives or chickpeas - just be mindful that you're still within your calorie goal.

Ingredients & Instructions:

- 4 ounces grilled chicken breast (if you want to make these kabobs, first marinate the chicken in plain yogurt, olive oil, paprika, cumin, red pepper flakes, lemon juice, salt, pepper and garlic for several hours before grilling)
- ¼ cup Tabbouleh salad (You can buy this pre-made or make your own with bulgur, cucumber, tomato, parsley, mint, green onion, oil, lemon juice garlic)
- ¼ cup chopped tomato
- ¼ cup chopped red onion
- ¼ cup chopped cucumber
- 2 tablespoons tzatziki sauce (you can buy this pre-made at Trader Joe's or Whole Foods) or your favorite Mediterranean dressing
- Combine all ingredients. Toss salad & enjoy!

Chopped Mediterranean Salad

Makes 2 servings
Curried chicken salad:
- ½ pound chicken breast, shredded
- 5 oz container of yogurt (I used plain lowfat yogurt)
- 2 tsp curry powder
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- Salt, garlic powder, onion powder to taste
- Mix all ingredients except chicken until well combined. Then add chicken. (It’s ok if there’s a little extra sauce because this will also serve to dress the spinach)

Crispy chickpeas:
- Drain and rinse ½ can of chickpeas
- Spray chickpeas with olive oil, and parprika, salt, & garlic powder
- Cook in air fryer for 12-15 minutes at 390 F

Salad ingredients:
- 4 cups spinach
- ½ shredded carrots
- 1 cup air fried cauliflower
- ¼ cup raisins

Assemble all ingredients in bowl and toss with curried chicken! If you like more dressing, you can add more yogurt, mustard, lemon juice, etc.

Curry Chicken Salad (Mayo-Free)

These open-faced sandwiches are a staple in Denmark (known as Smørrebrød). They are traditionally made with a dense rye bread but I usually use a sprouted or gluten-free bread. Here's what's in mine!

Ingredients:
- 3oz sliced Turkey breast
- 4 Love Beets Balsamic Vinegar Infused Beets
- 1 Serving Organic Low-Fat Classic Cottage Cheese
- 1 TBS Chopped Scallions
- 2 Slices of Dave's Killer Bread (Thin-sliced) or Carbonaut gluten free bread
For carrots:
- 3oz Baby Carrots
- 4g Olive Oil
-Salt to taste

Instructions:
1. Air fry the carrots with salt & olive oil for about 12-15 minutes at 375F (shake basket halfway though) 
2. Place cottage cheese evenly on bread slices (I toasted mine first)
3. Add the turkey & beets to the bread and sprinkle with scallions
4. Serve carrots with sandwich for a side dish 
5. Enjoy!

For alternative toppings, try cold cuts, creamy cheeses, & bold flavors like pickled vegetables/cured fish/herbs/etc.

Macros
Carbs - 49g
Fat - 10g
Protein - 46g

Scandinavian-style Open Faced Sandwich

Ingredients
4 oz Salmon
4 cups arugula 
½ cup cooked quinoa
½ cup fennel, sliced
½ medium avocado
¼ cup scallions, chopped
Creamy Dill Dressing (I like this one from Trader Joe’s)

Toss all ingredients in a bowl & enjoy!

Salmon, Fennel, Avocado, Quinoa & Arugula Salad

Ingredients & Instructions:

- Start with a base of your favorite greens
- Add 1/4 cup of each the following toppings: black beans, corn, pickled jalapenos, and crumbled pepper jack cheese. 
- Add 4 oz of ground bison
- Add a light ranch dressing (I used one from Noble Made, available at Whole Foods)
- Toss salad in dressing & enjoy!

Southwest Bison Ranch Bowl

Lunch options (open for recipes)

Snacks: Aim for 1-2 snacks that are ~300-400 calories total & have 20-40 grams of protein total. Depending on your schedule, you do do one snack mid morning & another after dinner as a "dessert" or you could do one post workout. The timing isn't super important as long as you're managing your hunger and trying to spread your protein throughout the day!
Open for recipes
1. Chocolate cherry Greek yogurt 
2. Cottage Cheese, Cucumber & Everything Bagel Rice Cakes
3. Pumpkin pie protein chickpea "cookie dough"
4. Marinated Cucumbers
5. Sliced Apples with Peanut Butter Vanilla protein dip!
6. High Protein Quick Bread
7. Protein Banana Bread
8. Protein Peanut Butter & Banana Rice Cakes
Other options without recipes featured: lowfat cottage cheese with freeze-dried blueberries, Turkey jerky with a piece of fruit, leftovers, a protein shake/smoothie, etc.

Greek yogurt & fruit always makes for a delicious high protein snack! I like to use nonfat Greek yogurt so I can get the most protein punch but if you're adding a little extra protein powder on top you could probably get away with a higher fat yogurt (as long as you're managing your calorie targets)

This recipe combines chocolate & cherries but you could do any fruit/flavor combo you like!

Instructions:
Mix 1 serving of nonfat Greek yogurt with half a scoop of PEScience chocolate protein powder. 

Add 1/2 cup pitted dark cherries, 1 serving of chocolate chips of choice (I use Lily’s), and sweetener of choice (optional but I use monk fruit). Stir and enjoy!

PEScience protein discount code: SARAH

High protein snack: Chocolate cherry Greek yogurt

Rice cakes make for an easy base to add your favorite toppings. Here's a delicious savory version that I like!

Ingredients:
- 2 small rice cakes (I used Lundberg thin square rice cakes)
- 150 grams low fat cottage cheese (I used Good Culture brand)
- 8 thinly sliced cucumber pieces
- 1 tsp everything but the bagel seasoning
 
Instructions:
1. Top rice cake with cottage cheese
2. Layer the cucumber slices
3. Sprinkle with everything bagel seasoning
 
Macros for 2 pieces:
Protein: 20 grams
Carbs: 17 grams
Fat: 4 grams
Calories: 188

Cottage Cheese, Cucumber & Everything Bagel Rice Cakes

Pumpkin Protein "Cookie Dough"

Combine:
1 can rinsed chickpeas
1/2 can pumpkin puree
pinch of salt 
2 scoops of protein powder (I used PEScience pumpkin pie, but vanilla with added pumpkin spice could also work)
Blend using an immersion blender or food processor.
Add in 2 servings of your favorite chocolate chips (I used Lily's)
Eat right off the spoon or use it as a dip for apple slices!

Makes 3 servings
each serving has 25 grams of protein, 4 grams of fat, & 35 grams of carbs

Use code SARAH for 10% off PEScience protein

Pumpkin pie protein chickpea "cookie dough"

These cucumbers are addicting! If you're craving something a little salty, tart, spicy & crunchy but don't want all the calories, give these a try.  I love to make these when I'm prepping for a bodybuilding competition so I can still snack while staying on my diet.  There are lots of variations of this recipe. Some people like to use lime & tajin, some people like to add sweetness with sugar or stevia. I personally love to add a little sesame oil (you don't need much to get a ton of flavor!)

1. Slice cucumbers thinly (I use a mandolin. Peeling the cucumbers is optional. If your cucumbers have thin skin and are organic/cleaned, go ahead and keep them on!)
2. Add ½ cup rice vinegar, 1-2 tbsps of coconut aminos or soy sauce, pinch red pepper flakes, and salt to taste, (can also add sesame oil or sugar)
3. Marinate for at least 15 minutes
4. Enjoy!

Marinated Cucumbers

This dip is simple and delicious with a protein punch! 

INGREDIENTS

2 Servings or 24 grams of sugar free vanilla pudding mix* (I used Simply Delish Vanilla flavor instant pudding)
1 Scoop peanut butter protein powder (I use PEScience)
½ to 1 cup of almond milk
1 Apple 
Cinnamon 

INSTRUCTIONS

Cut the apple into slices and sprinkle it with cinnamon.
Add two servings or 24 grams of vanilla pudding mix to a bowl. 
Mix in one scoop of peanut butter protein powder to the pudding mix.
Mix in the almond milk until it reaches the desired consistency, should be about ½ to 1 cup of milk. 
Drizzle over the cinnamon covered apple slices.
ENJOY! 

NOTES
*For protein powder - I used PE Science Vegan Peanut Butter Delight Protein
You can use code SARAH for 10% off

Sliced Apples with Peanut Butter Vanilla protein dip!

Ingredients:
- 2 small rice cakes (I used Lundberg thin square rice cakes)
- ½ avocado
- 100 grams sliced turkey breast
- 1 tbsp sliced almonds
 
Instructions:
1. Top rice cakes with mashed avocado
2. Layer turkey pieces on top
3. Sprinkle with almond pieces
 
Macros for 2 pieces:
Protein: 22 grams
Carbs: 17 grams
Fat: 10 grams
Calories: 247

Turkey & Avocado Rice Cake

Ingredients:
- 2 small rice cakes (I used Lundberg thin square rice cakes)
- 100 grams Plain nonfat Greek Yogurt
- ½ scoop PEScience cake pop protein power (use code Sarah15 for discount)
- 6 strawberries, thinly sliced
- Cinnamon (optional)
 
Instructions:
1. Mix yogurt & protein powder and stir until combined
2. Top the rice cake with yogurt mixture
3. Top with sliced strawberries & sprinkle with a little cinnamon
 
Macros for 2 pieces:
Protein: 24 grams
Carbs: 22 grams
Fat: 1 gram
Calories: 200

Strawberries & Cake Pop Greek Yogurt Rice Cakes

These biscuits require some baking but are SO worth it!

Instructions: 
- Preheat oven to 375, line baking sheet w/ parchment paper and coat with olive oil. 
- Mix dry ingredients: ½ cup oat flour, ½ cup PEScience unflavored protein (code SARAH), 2 teaspoons baking powder, ½ teaspoon salt. 
- Add wet ingredients: ½ cup lowfat cottage cheese, ½ cup nonfat Greek yogurt. (if you’re a cottage cheese hater, you can sub with all yogurt but I really think it adds amazing flavor to the bread!)
- Stir until dough looks like little balls. Then grab with hands and roll around until it’s one large ball.
- Break into four pieces and flatten slightly on the parchment. Brush each piece with a little egg wash (I just used one beaten egg white) and then sprinkle with sesame seeds & salt (or your favorite seasoning).  
- Bake for about 22 min. Let cool for 10 min. Then enjoy! 

Each piece is about 120 calories, 16 grams of protein, 11 grams of carbs & 1.5 grams of fat.

High Protein Quick Bread

Wet ingredients:
-3 large ripe bananas
-1/3  cup honey, sugar or sweetener of choice
-2 large eggs
-½ cup greek yogurt (I used nonfat)
-1/3 cup applesauce
-1 tsps vanilla extract
Dry ingredients:
-1 cup oat flour (or you can use AP flour)
-1 cup unflavored PEScience multipurpose protein powder 
-3 tsps baking powder
-1 tsps cinnamon
-¼ tsps salt
-¾ cup chocolate chips (optional, I used Lily’s stevia-sweetened) or walnuts

-Preheat oven to 375. Spray & line a 9×5 loaf pan with parchment, set aside.
-Add bananas to a bowl & mash until smooth (You could also puree in a food processor)
-Add remaining wet ingredients & whisk until smooth.
-Add in the dry ingredients one at a time, whisking until smooth as you go.
-Fold in the chocolate chips if using
-Pour mixture into your prepared loaf pan.
-Bake for 55-65 minutes or until a toothpick comes out clean.
-Remove from the oven and let cool in the pan for at least 10 minutes.
-Top with melted butter or cream cheese & enjoy!

Protein Banana Bread

Ingredients:
- 2 small rice cakes (I used Lundberg thin square rice cakes)
- 1 TBSP peanut butter
- ½ scoop PEScience chocolate peanut butter cup protein powder 
- ½ cup nondairy milk (I used almond milk)
- ½ banana sliced
 
Instructions:
1. Mix protein powder, almond milk, and peanut butter until combined and creamy (You may need to use a blender/food processor if your peanut butter is thick. You can also use PB2 to save some calories if you prefer.
2. Top rice cakes with peanut butter mixture
3. Top with banana slices
 
Macros for 2 pieces:
Protein: 16 grams
Carbs: 27 grams
Fat: 10 grams
Calories: 260

Use code SARAH to save on PEScience protein powder

Protein Peanut Butter & Banana Rice Cakes

Snack options (open for recipes)

For your last meal of the day, aim for ~500 calories and 25-40 grams of protein. You want to be sure you're getting a good mix of healthy carbs & fats and something that will fill you up and satisfy you so you don't wake up hungry in the middle of the night.  Here are some great options to try:
1. Easy marinated baked chicken thighs w/ veggies & rice
2. Teriyaki-Roasted Salmon with sweet potatoes
3. Warm winter harvest kale bowls
4. Loaded Burger Bowl
5. Chicken, Rice Noodles & Veggie Noodle Stir fry
6. Thai Beef Curry
7. Chicken with wild rice & mushrooms 
8. Sloppy Joe Loaded Potatoes
9. Vegetarian Protein Pasta in creamy tomato sauce

Easy and Healthy Baked Chicken and Veggies

Makes 4 servings 

INGREDIENTS
1lb Boneless, skinless chicken thighs (about 4 chicken thighs)
1/2 cup Vinaigrette (I used Cindy's Kitchen honeycrisp apple vinaigrette but you could also use a balsamic)
1 cup of chopped broccoli
½  cup sliced red onion
Salt and pepper
Wild rice (2 cups prepared)
2 oz Parmesan cheese (optional)

INSTRUCTIONS

Marinate chicken thighs w/ ~ ½ cup of your favorite healthy vinaigrette. Place in the refrigerator for 1-4 hours.
While the chicken marinades, chop up about a cup of broccoli and 1/2 cup of red onion and place in a baking dish (can use different veggies if preferred). 
Preheat oven to 375 degrees. Place the chicken & veggies  in baking dish and pour marinade over, season with salt and pepper. 
Bake for about 45-60 min or until the chicken is thoroughly cooked. 
Meanwhile prepare wild rice according to package.
Serve 1 large thigh with ~3/4 cup prepared rice and 1 cup veg, sprinkle  1 tbsp cheese on top

Easy marinated baked chicken thighs w/ veggies & rice

This yummy salmon dish is super easy & only requires one pan!
Makes 2 servings
Ingredients
- 2 cups sweet potatoes, cubed
- 1 TBSP olive oil, divided
- 2 6 oz salmon filet (or one large filet)
- ¾  Cup teriyaki sauce (you can make your own or use a premade. I used The New Primal No Soy Teriyaki)
- 2 cups chopped green veggies of choice (I used broccoli & sugar snap peas)
- Salt & Pepper to taste

- Preheat oven to 400 F
- Cover salmon in ~1/2 cup of teriyaki sauce & marinate in fridge 
- Chop sweet potatoes, toss in ½ tablespoon olive oil & sprinkle w/ salt & pepper
- Spread potatoes on baking sheet & bake for 15 min, tossing once halfway through
- Chop green veggies  & toss in ½ tbsp olive oil & salt/pepper
- Remove potatoes from oven & add salmon & vegetables to pan
- Place pan back in the oven and roast for another 15 min, or until the salmon is slightly translucent, flakes easily with a fork, & the veggies are tender
- Pour remaining ¼ cup of teriyaki sauce on the salmon & veggies

Teriyaki-Roasted Salmon with sweet potatoes

This is one of my staple go-to dinners because it’s super customizable based on what you have in your fridge! It’s great to support muscle growth because it’s loaded with good protein and carbs.

1.Start with sauteing ~1 cup veggies until soft (e.g. onions & mushrooms).  Pick as many veggies as you like here! Try to avoid using too much oil (I use spray)
2. Then add ~2 cups of kale to the pan.  I usually add water or broth to the pan to steam the leaves and help them wilt quicker.  
3.Then add any pre-cooked carbs to the pan (cooked squash, rice, etc.). Try to manage your portion size. For rice, I usually add about 100 grams cooked (about 150 calories).  
4. Then add your protein of choice. My go-to is usually about 4 ounces of shredded chicken breast.
5.Then top with your fat(s) of choice.  I usually will add a little bit of a pre-made vinaigrette (about 1 tablespoon) or 1 oz of blue cheese crumbles.
6. Season with salt and a little vinegar to taste!

Warm winter harvest kale bowls

Ingredients & Instructions:
- Base of greens (lettuce/spinach)
- Add your favorite burger toppings: I used diced tomatoes, pickles, pickled onions, avocado and even threw in some French fries  and air fried asparagus . 
*The key to keeping it healthy is to go heavy on the veggies and a little lighter on the calorically dense items (like avocado & French fries
 - Add your burger:
 *I usually aim for a lower fat ground beef. Sometimes I buy the frozen burger patties (like the one in this video) so that I can just make one portion without having to open a whole pound of beef.  

- Make your special sauce:
*You can do this with mayo, but I’m not a big fan of mayo so I used Greek yogurt. I mixed the yogurt with some sriracha and pickle juice and a pinch of garlic powder onion powder, and salt. 
You can toss all the ingredients in the sauce like a dressing or you can use the sauce more like a dip.

Loaded Burger Bowl

Ingredients & Instructions (Makes 1 serving)
- 3 ounces of cooked and sliced chicken breast 
- 2 cups of kohlrabi noodles or zucchini noodles
- 2 oz serving of rice noodles of choice (I used Trader Joe’s yellow lentil and brown rice pasta for extra protein!)
- 1 cup of stir fry veggies of your choice (broccoli, baby corn, snow peas, cabbage, etc.) 
- 2 tbsp of Trader Joe’s Spicy Peanut Vinaigrette Sauce (or sub with something that's 50-80 calories per serving)
- 1 tbsp coconut aminos

1. Cook the pasta according to package directions. 
2. Saute veggie noodles in coconut aminos for about 5 minutes or until soft.
3. Remove noodles & saute stir fry veggies until soft (note: I just air fried mine with a little spray of olive oil but either works!)
4. Add all ingredients to skillet: chicken, cooked kholrabi and pasta noodles, veggies and peanut sauce. Heat thoroughly, mixing well.

Total cals 471
Protein 46
Fat 7g
Carbs 53

Chicken, Rice Noodles & Veggie Noodle Stir fry

Ingredients & Instructions: 
(makes 4 servings)
- 1 (13.5-ounce) can light coconut milk
- 4 tsp red curry paste
- 2 tsp fish sauce (I used vegan)
- ¼ tsp crushed red pepper
- 1 red bell pepper
- 1 green bell pepper
- 1 onion
- 16 oz steak, thinly sliced
- Fresh lime, salt, sriracha, & cilantro to taste
- 3 cups cooked white rice

1. Add coconut milk and curry paste to large skillet. Bring to a boil over medium-high heat. Add fish sauce, red pepper, & a pinch of salt and bring to a boil. Cook 2 minutes, stirring frequently.
2. Add bell pepper and onion; reduce heat to medium, and simmer 4 minutes. 
3. Add beef; cook 3 minutes or until done, stirring occasionally. 
4. Add additional salt if needed. 
5. For each serving, add ¾ cup white rice and top with ¼ of curry mixture. 
6. Then top with fresh lime & cilantro (optional). Enjoy!

Calories (without rice): 300 
(Protein 34g, Carb 11g, Fat 14g)
Calories (with rice): 425
(Protein 36g, Carb 44.5g, Fat 14g)

Thai Beef Curry

Batch cooking protein can be a huge help in staying on track with your diet during the week. Using the slow cooker for shredded chicken is super easy (just throw everything in and walk away!) and tastes better than using an Instant Pot imo!

Recipe:

Add 1-2 pounds boneless skinless chicken breast & seasoning of choice to slow cooker. I usually like an all purpose seasoning but sometimes will switch it up with a taco seasoning or whatever I'm feeling that day. 

Add ~2 cups of broth  to slow cooker. I usually pour enough so that the breasts are about 3/4 covered in liquid. (Salsa works well too as a cooking liquid!) 

Cook on high for ~2 hours. I find that 2 hours is enough to cook the chickens through without drying them out too much. Sometimes I'm busy and leave them in for 4 hours and they shred amazing but can get a little dry, especially as leftover. 

To keep the leftover more moist, you can add a little of the cooking liquid to the storage container.

Easy meal prep: shredded slow cooker chicken

Mushrooms & wild rice are a delicious and hearty combo and I love that you can make the whole thing in the Instant Pot! Serve with your favorite lean protein.

Ingredients & Directions:
- olive oil spray
- 1 8 oz package of mushrooms
- ⅓ cup diced onion
- 1 clove garlic, minced
- 1 cup chicken stock
- 1 cup wild rice blend 
- ¼ cup dry white wine (optional)
- 1tsp fresh thyme (or ½ tsp dried)
- salt and ground black pepper to taste

1. Turn on Instant Pot and select the sauté function. Spray olive oil and heat until hot, then add mushrooms, onion, and garlic. Cook, occasionally stirring, until vegetables soften, about 3 minutes. Turn the pressure cooker off.
2. Stir in chicken stock, wild rice, wine, thyme, salt, and pepper. Close and lock the lid and set the pressure valve to sealing. Select high pressure and set timer for 28 minutes. Allow 10 to 15 minutes for pressure to build.
3. Release pressure using the natural-release for 15 minutes. 
4. Open Instant pop, fluff rice & serve!

Instant Pot Wild Rice & Mushroom

INGREDIENTS (makes 4 servings)

1 Onion
4 Medium sized potatoes
1lb Lean ground beef or turkey
¾ Cup tomato sauce
¼ Cup ketchup (I used unsweetened) 
1 Packet of sloppy joe seasoning
1 Tbsp coconut aminos (optional)
1 Tbsp mustard (optional)
1 Tsp Worcestershire sauce (optional)

Dice the onion & add w/ meat to a pan on medium heat and saute until the meat is browned. Add to crockpot.
Add tomato sauce, ketchup & seasoning to crockpot.
For more flavor you can add 1 Tbsp coconut aminos, 1 Tbsp mustard, and 1 Tsp worcestershire sauce to pot.
Mix it up until everything is evenly blended and slow cook on HIGH for 2-3 hours.
Once the crock pot has about 1 hour left, start the potatoes.
Coat them in a little bit of oil and salt and place in the oven.
Bake for 1 hour at 425 F.
When the potatoes are done, open them up and top with sloppy joe mixture.
Top with shredded cheese and light sour cream if desired.
Enjoy!

Sloppy Joe Loaded Potatoes

Ingredients:

2 oz High Protein gluten-free pasta (I like Veggiecraft or Banza brand) 
½ Cup - Canned Fire Roasted Crushed Tomatoes
¼ Cup -  Low Fat Cottage Cheese (Can sub w/ vegan ricotta)
¼ Cup - Low Fat Plain Yogurt (can sub w/ plant-based yogurt) 
150g - Palmini Hearts of Palm Pasta
2 TBSP - Parmesan (can sub w/ vegan cheese) 
1/4 cup Lupini Beans (optional)
½ TBSP -  Garlic (optional)
1 TSP -Truffle-flavored Hot Sauce (optional)
2 tablespoons fresh basil (optional)
Season with salt & pepper to taste 

Instructions:
1. Prepare high protein pasta according to directions on box
2. Prepare the sauce by placing the crushed tomatoes & garlic in pan & sauté for a couple minutes
3. Add in the low fat yogurt, cottage cheese, truffle hot sauce & sprinkle in parmesan cheese until thoroughly mixed  
4. Toss the Palmini pasta and protein pasta in sauce & stir
5. Top with fresh basil, lupini beans & salt/pepper to taste

Macros:
Calories: 430
Carbs - 62g
Fat - 6g
Protein - 32g

Sample Meal Plan: Cut 1

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