Simply add cottage cheese to any scramble! I add 60g (7g extra protein) of whole fat cottage cheese to 3 eggs. Low fat cottage cheese will obviously lower the fat content. I LOVE using Badia Complete Seasoning (green top). Recipe: - Heat sauté pan over medium - Add cooking spray - Add eggs(3) - Stir continuously to not let them settle - Add cottage cheese (60g) & desired spices when thickened but still runny - Add salt at the end or Maldon finishing salt once plated Macros for one serving: Protein: 28g Carbs: <4g Fats: 18g

Makes 5 servings Ingredients: - 2lbs chicken thighs or breasts - 1 jar fire roasted corn - 1 jar diced tomatoes & green chiles - 2 jalepenos (depending on spice) - 1 white onion - 1 bell pepper - 2.5 avocados - 1.5 cups rice (dry) - 15 oz pinto beans - 1/4 cup olive oil Spice mix (estimates, may need more) - 1 tbsp salt - 1 tbsp pepper - 1 tbsp garlic - 1 tbsp onion powder - 1 tbsp chipotle powder - 1 tbsp paprika - 1/2 tbsp cumin Recipe: - set oven to 400 degrees & start the rice (cooks for approximately 45 minutes) - Clean excess fat off of chicken thighs or flatten chicken breasts to even height - Add olive oil & spices to chicken and coat each piece generously - Add to oven tray and bake for 17-20 minutes or until done - Empty pinto beans into sauce pan on medium heat & cook for 5-7 minutes or until warm - Dice up peppers, onions, jalapeños (remove seeds for less spice) - Split chicken, rice, pinto beans, corn, diced veg, & tomatoes into 5 servings - Add 1/2 avocado Macros for one serving: - Protein: 47 - Carbs: 58 - Fat: 16 - Total: 564

Tai Peanut Sauce: - 3 tbsp peanut butter - 1/4 cup soy sauce - 2 tbsp ginger - 4 cloves garlic - Juice from one lime - 1/4 cup siracha (depending on spice tolerance) Ingredients: - 2 lbs chicken breast or thighs (cleaned of excess fat) - Spice mix: 1 tbsp pepper, 1/2 tbsp garlic, 1/2 tbsp onion powder, 1 tbsp paprika - 2 cups white rice (dry) - 4 cups water or stock - Cooking spray Recipe: 1. Set oven to 400 degrees & start water or stock for rice (or use rice cooker) 2. Add rice to the pot and cook until done (usually about 45 minutes) 3. Dice ginger & garlic, add to a bowl 4. Add the rest of the sauce ingredients to the bowl and mix well 5. Clean off excess fat from thighs 6. Add spice mix to each piece of chicken (add more seasoning if you run out) 7. Add chicken to a baking tray and cook for 17 minutes 8. Take out, coat in tai peanut sauce, add back to oven for 5 more minutes 9. Can use the sauce as a dip or garnish afterwards as well 10. Split chicken and rice into 5 servings Optional: - green onion garnish - vegetable of choice - sesame seeds Macros: Protein: 45g Carbs: 44g Fat: 10g Total: 455 cals

Disclaimer this does say overnight but I tend to make them day of, but can definitely be made the night before Ingredients: - 1 cup frozen berries (I use a berry medley from Aldi) - 1/2 cup quick oats - 1/2 cup 1% low fat milk - 1/2 cup low fat greek yogurt - 1 tbsp cocoa powder - 1 tbsp flax seed - 10g Honey - 1 scoop protein powder (vanilla or chocolate works best) Recipe: 1. Microwave berries for 30 seconds (esp if eating day of) 2. Add oats, cocoa, flax seed to the bowl & mix 3. Add milk and greek yogurt & mix 4. Add honey on top Macros Protein: 41g Carbs: 51g Fat: 14g Total: 495 cals If making as meal prep overnight oats, simply follow the same steps but add to a jar to place in the fridge. Optional add on: - 1 tbsp peanut butter (adds 4g carbs, 7g fat, 3g protein/90 total cals)

Ingredients for 5 servings - 2lbs chicken thighs or breasts (I prefer thighs) - 4 cloves garlic - 1.5 ounce ginger (optional) - 2 tbsp olive oil - 1/4 cup soy sauce (low sodium) - 1/4 cup honey - Generous amount of siracha (depending on spice tolerance) - Seasoning: pepper, garlic powder, onion powder, oregano, paprika - Optional garnish: sesame seeds, green onion - 2 cups dry Rice (jasmine, white, brown, or par boiled) - 4 cups of water for rice (or use stock for more flavor) Recipe: 1. Set oven to 385 degrees & add start boiling water/stock for the rice (can also use a rice cooker for an easier option) 2. Dice garlic and ginger. Add to a bowl with soy sauce, honey, and siracha. 3. Add rice to the water & let it cook for 45 minutes or until done. 4. Clean off chicken thighs & put in the same bowl 5. Add olive & spice mix. Mix generously with hands to evenly coat each piece of chicken 6. Add chicken to oven tray & bake for 17-20 minutes 7. Broil on high for 4-5 minutes for extra crisp (optional but worth it) 8. Split both the rice and chicken into 5 servings. Add optional garnishes. Stove top option: 1. Add sauté pain to stove top & turn to medium-high. Same instructions for the rice. 2. Spray pan with cooking spray or add a light drizzle of olive oil 3. Add just the spice mix to the chicken and save the soy sauce, olive oil, and siracha for later 4. Cook each piece of chicken 5-7 minutes on each side or until golden brown 5. Cook ALL of the chicken, remove from the pan, cut it up into bite sized pieces 6. Add the chicken back into the pan & add soy sauce, honey, & siracha 7. Stir making sure each pieces is coated. Cook until the sauce has thickened and coated the chicken 8. Split both the rice and chicken into 5 servings. Add optional garnishes. Optional add ons: - vegetables of choice (peppers, onions, brussels sprouts, broccolini, broccoli, zucchini, etc) - 1/2 avocado (adds 11g fat / 120 cals) Macros per serving: