Banana Protein Pancakes

PREP TIME 5 minutes | COOKING 15 minutes | SERVES  1

NUTRITION 474 Calories | 15 g Fat | 58 g Carbs |  35 g Protein

INGREDIENTS

• 1 large banana, mashed
• 1 scoop (approx. 30 grams) of vanilla whey protein powder
• 2 tbsp coconut flour
• 1/2 tsp baking powder
• 1 large egg (or 2 egg whites)
• 1/4 cup unsweetened almond milk
• Oil spray for pan

DIRECTIONS

1. Mix together all ingredients in a medium bowl.
2. Let mixture sit for 5 mins to thicken.
3. Add butter, coconut oil or non-stick spray to a large skillet over medium heat.
4. Lower heat to medium-low and add a 1/4 cup of batter for each pancake. Do not overcrowd.
5. Let cook low for 2-3 mins on the first side (cook time may vary per stovetop). Flip and cook for about 1 minute on the other side. Repeat until all batter is used.
6. Optional: top with sugar free maple syrup, greek yogurt, nut butter or preserves of choice.

DESCRIPTION

The use of banana in this recipe offers potassium and fiber. Potassium helps our muscles contract, and fiber can help improve gut motility. This recipe is also high in protein, which is essential for building and maintaining our muscle mass. 

Pesto Chicken Quinoa Bowls

PREP TIME 15 minutes | COOKING 1 hour | SERVES  6

NUTRITION 459 Calories | 21 g Fat | 28 g Carbs |  41 g Protein

INGREDIENTS

• 1 tablespoon dried Italian seasoning
• 3 cloves garlic, minced
• 1 ¼ teaspoons salt
• ½ tsp crushed red pepper
• 1 ½ pounds boneless, skinless chicken thighs
• 2 medium zucchini, sliced into 1/2-inch-thick half-moons
• 2 cups cherry tomatoes, halved
• 2 tbsp extra-virgin olive oil
• 1 ¾ cups water
• 1 cup quinoa
• ½ cup prepared basil pesto
• Thinly sliced fresh basil for garnish

DIRECTIONS

1. Preheat oven to 400ºF. Line a large rimmed baking sheet with foil. Add Italian seasoning, garlic, salt, and crushed red pepper in a small bowl.
2. Toss chicken, zucchini, tomatoes, oil and the Italian seasoning mixture together in a large bowl until coated. Arrange chicken and vegetables in a single layer on the prepared baking sheet.
3. Roast until the zucchini is tender, the tomatoes start to burst and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F. Remove from the oven; let cool for about 10 minutes. Transfer the chicken to a plate and shred.
4. Add water and quinoa in a saucepan; boil over medium-high heat. Reduce heat to low; cover and simmer until the liquid is absorbed. Remove from heat; let stand. Fluff with a fork.
5. Transfer cooked quinoa and roasted vegetables to a large bowl. Add pesto; fold together until well combined. Divide the mixture among 6 bowls. Top evenly with the shredded chicken; garnish with basil.

DESCRIPTION

This dish is perfect for meal prep! All ingredients reheat well and can be stored in the refrigerator for up to 4 days. Just pop in the microwave, and lunch is served!

One Pot Beef Stroganoff

PREP TIME 30 minutes | COOKING 55 minutes | SERVES  4

NUTRITION 452 Calories | 25 g Fat | 23 g Carbs |  32 g Protein

INGREDIENTS

• 12 oz. sirloin steak, trimmed and sliced across the grain into 1/4-inch strips
• 1 tsp baking soda (optional)
• 3 tbsp extra-virgin olive oil, divided
• 1 cup thinly sliced yellow onion
• 12 oz. sliced fresh mixed wild mushrooms
• 1 ½ tablespoons minced garlic
• 8 oz. egg noodles
• 3 cups beef broth (no salt added)
• 1 tbsp Dijon mustard
• ¾ tsp ground pepper
• ½ tsp salt
• ⅔ cup light sour cream
• 2 tbsp chopped fresh flat-leaf parsley
• 2 tbsp chopped fresh chives

DIRECTIONS

1. Toss steak strips and baking soda together; let sit for 30 minutes. Rinse well and pat dry.
2. Heat 1 tbsp oil in a large pot over high heat. Add half of the beef evenly. Let cook, undisturbed, until browned on the bottom. Flip and cook until browned on the other side. Transfer to plate to rest. Repeat with the remaining beef. Reduce heat to medium.
3. Add onion and 2 tbsp oil to the pot. Cook until onions soften. Add mushrooms and cook until browned. Add garlic and stir until fragrant. Add noodles and stir to coat. 
4. Add broth, mustard, pepper and salt to the pot. Bring to a boil over medium-high heat. Reduce heat to medium and stir noodles until tender for 10-15 mins. Add browned beef during the last 2 minutes of cooking time.
5. Fold in sour cream until fully incorporated. Simmer over medium-low heat until heated through. Add parsley and chives for garnish before serving.

DESCRIPTION

This dish is rich in protein and iron, which are primarily derived from the steak and beef broth. The protein present in the meal allows for proper growth and recovery of muscle, while iron helps to promote healthy muscle function.

Baked Apples with Greek Yogurt

PREP TIME 10 minutes | COOKING 20 minutes | SERVES  2

NUTRITION 132 Calories | 6 g Fat | 18 g Carbs |  4 g Protein

INGREDIENTS

• 1 large fuji apple (unpeeled) 
• 1 tbsp unsalted butter, melted
• 1 tsp ground cinnamon, divided in two parts
• ¼ cup unsweetened vanilla greek yogurt 

DIRECTIONS

1. Preheat oven to 400℉. Line a square 8” rimmed baking sheet with high heat resistant parchment paper.
2. Cut apple into ¼-inch slices, discarding the core.
3. Place apple slices in prepared pan. Drizzle with melted butter. Arrange them in pan in single layer.
4. Sprinkle tops of apple slices with half the cinnamon. Bake for 10 minutes.
5. Turn the apple pieces over and sprinkle with remaining cinnamon. Bake until golden-brown and tender (about 10 more minutes). Drizzle with the pan juices, top with greek yogurt, and serve.

DESCRIPTION

Try out this easy dessert recipe if you’re craving something sweet but don’t have anything at home! With just 4 simple ingredients, this recipe can be made in no time at all.