Name: Playbook - Sarah Herse - Sample Meal Plan: Maintenance (Main-gain!)
Uploaded: 2024-03-20T21:08:54.193Z
Duration: 10 min
Description: Sample Meal Plan: Maintenance (Main-gain!)

Below is a sample meal plan to help you reach your fitness goals! This "maintenance" template is designed for an average sized woman with a moderate to high activity level who is looking to maintain weight while possibly trying to recomp (slowly increasing muscle mass & losing body fat). If you are a smaller sized woman and/or have a lower level of activity, please check out Cut 1 as a possible maintenance template. 

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. 

Maintenance target calories are ~1900-2000 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 1.

Below is the breakdown of meals & snacks with calorie 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 ~400-500 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 ~400-500 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 500-600 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 400-500 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 Power Bowl
2. Rocky Road Overnight Protein Oats
3. Breakfast Burrito 
4. Protein Smoothie or Smoothie Bowl (examples - acai)
5. Egg Cheese & Bacon Breakfast Pizza
6. Pumpkin Pie Protein Pancakes

This is a great meal when you have a big appetite or want to fuel up for a big workout! It's also a great way to use up any leftovers in your fridge. You can add things like roasted veggies, swap the quinoa for rice or oats, swap the chicken for ground beef or egg whites. Have fun with it!

Add the following to a bowl: 2 fried eggs, 2 oz shredded chicken breast, ½ cup cookied quinoa, ½ cup roasted butternut squash (or sweet potatoes), and ¼ cup sauteed spinach. Top with sriracha (or ketchup).  

Calories: 405 Protein: 34g Carbs: 32g Fat: 16

Breakfast Power Bowl

INGREDIENTS
1/2 cup / 48g - Old Fashioned Rolled Oats
14g (~50 cals) - Marshmallows (I used Dandies vegan)
1 tbsp - sliced Almonds
1 Scoop - Chocolate Protein Powder (I used PEScience vegan chocolate, code SARAH)
3/4 Cup - Almond Milk

INSTRUCTIONS:
In a mixing bowl combine 1/2 cup oats, 1 scoop protein powder, and 3/4 cup almond milk 
Stir until all ingredients are thoroughly mixed together. 
Cover with lid and place in the fridge overnight
Add the marshmallows and almond pieces before eating.
Enjoy!


MACROS
Calories - 422
Carbs: 49g
Fat: 12g
Protein: 30g

Rocky Road Overnight Protein Oats

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:
- 2 Large Eggs
- 1 Egg White
- 1 tortilla or Flatbread
- 1/2 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!

Breakfast Burrito

I am downright obsessed with smoothie bowls and I like them thick & creamy. I 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! To accomodate this to the "maintenace plan" add ~100 calories of favorite toppings. For protein & collagen, I always use PEScience (my favorite! -Use code SARAH). 

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 collagen
- 1 TSP Xanthan Gum
- 3 Ice Cubes
- 2 TSP Cacao Nibs + t tbsp additional toppings (chocolate chips, dried fruit, or nuts)

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*

Thick & Creamy Acai Breakfast Smoothie Bowl

Egg, cheese & bacon Breakfast Pizza
Ingredients:
-1 sheet lavash
-3 whole eggs, scrambled
-¼ cup shredded Mexican cheese blend
-1/2 oz bacon bits (or crumbled bacon)
-1 tbsp salsa

Add all ingredients to lavash & bake in oven at 450 for 5 minutes.
Carbs: 25g
Fat: 27 g
Protein: 36 g
Calories: 500

Breakfast Pizza (Egg Cheese & Bacon Version)

Note: to make these "maintenance" friendly, use regular egg instead of egg whites & add 50-100 calories of toppings of choice (syrup, honey, nuts, etc.)

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

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. Greek Protein Pasta Salad
2. Lunch wrap (use your favorite ingredients but stay within calorie goals, add a side of fruit, veggies or baked chips)
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

Greek Protein Pasta Salad
I love pasta salad and using a high protein pasta (like ones made from chickpeas/lentils/lupini beans, etc.) can make this classic dish a well-rounded meal. Of course you can always add in meat too if you like!

Add the following to a bowl:  3 oz of cooked high protein pasta (e.g. Banzi brand) & ¼ cup each of the following: sliced grape tomatoes, diced red onion, sliced roasted red peppers, & sliced cucumber. Then add 2 tbsp of sliced olives & 1 oz of feta cheese. Top with fresh parsley & 2 tbsp of light balsamic or Greek vinaigrette. Toss & enjoy!
Calories: 495 Protein: 24g Carbs: 66g Fat: 15g

Greek Protein Pasta Salad

Lunch Wrap
Wraps are a great easy lunch that you can customize based on your preferences. Here are some basic suggestions to ensure a tasty & healthy meal! Serve with a side salad, baked chips, or fruit

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

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. Apples with peanut butter protein dip
2. Chocolate Smoothie Bowl
3.  Chocolate cherry Greek yogurt 
4. Pumpkin pie protein chickpea "cookie dough"
5. Turkey & Avocado Rice Cake
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.

Apple slices with peanut butter protein dip
Make the dip with the following ingredients: ½  scoop peanut butter-flavored protein (I use PEScience vegan Peanut Butter Delight), 1 tbsp peanut butter, 1 tbsp powdered peanut butter (like PB2). Then add ~5 tbsp almond milk or more until desired consistency is reached.
Slice 1 medium apple, sprinkle cinnamon on top (optional) and dip in mixture or pour on top

Calories: 284 Protein: 17g Carb: 36 Fat: 17g

PEScience code: SARAH

Apples with peanut butter protein dip

Calling all chocolate lovers! This protein-packed smoothie bowl reminds me of chocolate Frosty's from Wendy's. I used half a frozen banana but you could increase the sweetness by using a whole banana if your nutrition plan allows for it!

In a blender combine the following: 
1 cup unsweetened almond milk,
1 scoop chocolate protein, 
½ frozen banana, 
1-2 cups ice, 
1 tsp xanthan gum (optional for thickness), 
& 1 tsp zero sweetener to taste (e.g. stevia or monkfruit).

 Blend until thick & creamy.  Serve with 100 cals of toppings of choice (chocolate chips, crushed peanuts, peanut butter, etc.)
Calories: 310 Protein: 27g Carbs: 28g Fat: 14g

Use PEScience code SARAH for a discount

Chocolate Smoothie Bowl

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

Pumpkin Protein "Cookie Dough"

Combine:
1 can rinsed chickpeas
1/2 can pumpkin puree
pinch of salt 
2 servings of sweetener of choice (I used monk fruit)
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 Sarah15 for 15% off @pescience protein

Pumpkin protein cookie dough

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. Sloppy Joe Loaded Potatoes
2. Southwest Bison Quinoa Bowl
2. Easy marinated baked chicken thighs w/ veggies & rice
3. Teriyaki-Roasted Salmon with sweet potatoes
4. Warm winter harvest kale bowls
5. Loaded Burger Bowl
6. Chicken, Rice Noodles & Veggie Noodle Stir fry
7. Thai Beef Curry
7. Chicken with wild rice & mushrooms 
8. Vegetarian Protein Pasta in creamy tomato sauce

This is a hearty dish you can prep in the crockpot! I recommend serving with a side salad or side of roasted green veggies. 

INGREDIENTS (makes 4 servings)
1 Onion
4 Medium sized potatoes
1lb 92% ground beef or  turkey
¾ Cup canned tomato sauce
¼ Cup ketchup (I used unsweetened) 
1 Packet of sloppy joe seasoning
optional: 1 Tbsp coconut aminos, 1 Tbsp mustard, 1 Tsp Worcestershire sauce
Toppings: 2 tbsp sour cream & 1/4 cup shredded Mexican cheese

Dice 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.
Optional: add coconut aminos, mustard, & Worcestershire
Stir and slow cook on HIGH for 2-3 hours.
Once the crock pot has ~1 hour left, start potatoes.
Coat them in a little oil and salt and bake in oven for 1 hour at 425 F.
When the potatoes are done, open them up and top with sloppy joe mixture.
Top each w/ shredded cheese & sour cream if desired.
558 cals P:37g C: 55g F: 15g per serving

Sloppy Joe Loaded Potatoes

Makes 2 servings:
- ½ Pound Ground Bison 
- 1 Medium Yellow Bell Pepper Diced
- 1 Medium Yellow Onion Diced
- ½ cup Light Red Kidney Beans drained and rinsed 
- ½ cup Uncooked Quinoa 
- ¼ tsp Paprika 
- ¼ tsp Cumin 
- ½ tsp Salt 
- ½ tsp crushed red pepper flakes 
- ¼ cup of Reduced Fat Shredded Cheese 

Start by cooking quinoa according to package directions. I used Instant Pot (which works great!)
(½ cup uncooked will be 1 ½ cups cooked)

1. In a skillet on medium heat, sauté ground bison. Once it’s browned add your onion and yellow pepper and cook until slightly tender.
2. Next add seasonings along with the ½ cup of kidney beans. Give it a good stir.
3. Layer 1 cup of quinoa into bowl, top with 1/2 bison mixture then shredded cheese. 

542 cal
18 fat
57 carb
41 protein

Southwest Bison Quinoa Bowl

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:

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: Maintenance (Main-gain!)

More workouts from Sarah Herse