Cottage Cheese Egg Whites with Toast

Prep Time: 35 mins

Servings: 4 (1 serving = 3 egg bites + 2 slices toast)

Nutrition: (Using 0% fat cottage cheese and no mix ins) 415 Calories | 17 g Fat | 28 g Carbohydrate | 32 g Protein

Ingredients:

• 8 eggs
• 1 cup 0% or 2% cottage cheese
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• ¼ tsp onion powder
• ½ cup cheese shredded
• 1 cup mix-ins of choice (ex: peppers, turkey bacon, chicken sausage, spinach, cheese, mushrooms, etc.)
• 8 pieces of thin sliced whole wheat bread

Directions:

1. Preheat oven to 350 F and lightly grease your muffin tray with non-stick spray.
2. Blend eggs, cottage cheese, and spices until smooth.
3. Pour about ¼ cup egg mixture in each muffin tray.
4. Top each cup desired mix-ins. Use the back of a spoon to gently mix the toppings into the egg cups.
5. Bake for about 18 – 22 minutes or until the egg cups are no longer jiggly. While eggs cool, put 2 pieces of thin sliced wheat bread in the toaster.
6. Take bread out of the toaster and serve with 3 egg bites.

Summary: These soft, creamy egg bites are quick, simple, and great for meal prep. Try adding some veggies, cheese, or lean proteins to your egg mixture for endless combinations! (P.S: The cottage cheese adds protein and creaminess to the recipe, but it still tastes like eggs).

Steel Cut Oats “Risotto” with Butternut Squash & Kale

Prep Time: 40 mins

Servings: 4

Nutrition: 325 Calories | 11 g Fat | 34 g Carbohydrate | 22 g Protein

Ingredients:

• 1 cup dry steel-cut oats (do not use rolled or instant oats)
• 5 cups high-quality chicken or beef bone broth
• ½ cup liquid egg whites
• 5 cups butternut squash, peeled and finely diced (½-inch cubes)
• 1 cup fresh baby spinach, roughly chopped
• 1 medium yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tbsp extra virgin olive oil
• 1 tbsp unsalted butter
• ¼ cup Parmesan cheese, freshly grated
• Salt, black pepper, and fresh thyme to taste

Directions:

1. Sauté butternut squash and onion for 5 – 6 minutes in a deep pot/pan with 1 tbsp olive oil. Add minced garlic and fresh thyme, cooking for 1 more minute.
2. Pour oats in and stir for 2 minutes.
3. Pour bone broth into the pan. Bring to gentle boil. Once boiling, reduce the heat to low, cover, and simmer for 20 – 25 minutes. Stir occasionally.
4. While stirring the oats vigorously, slowly stream in the ½ cup of liquid egg whites. Continue to stir constantly for 2 minutes.
5. Remove the pan from the heat. Fold in the chopped baby spinach, 1 tablespoon of butter, and ¼ cup of freshly grated parmesan cheese.

Summary: Oats don’t have to be sweet! Savory oats is the cooking equivalent to Neo from the Matrix taking the red pill. This spin on classic risotto packs more fiber and protein than its counterpart while maintaining creaminess.

Slow Cooker Cranberry Chicken & Veggies

Prep Time: 15 mins

Cook Time: 4 – 5 hours

Servings: 4

Nutrition:  490 Calories | 12 g Fat | 63 g Carbohydrate | 33 g Protein

Ingredients:

• 4 boneless, skinless chicken breasts (approx. 6 oz each)
• 1 cup carrots, thickly sliced (approx. ½-inch chunks)
• 1 cup celery, thickly sliced (approx. ½-inch chunks)
• 1 can (14 oz) whole-berry cranberry sauce
• 1 bag (12 oz) fresh, raw cranberries, rinsed
• 8 oz sugar-free BBQ sauce
• 2 tbsp pure maple syrup or raw honey
• ½ cup raw walnuts (or pecans), roughly chopped
• Optional garnish: Fresh rosemary sprigs or parsley

Directions:

1. Place the thickly sliced carrots and celery in an even layer across the bottom of slow cooker
2. In a bowl, mix together the 14-ounce can of whole-berry cranberry sauce, the 12-ounce bag of fresh raw cranberries, the 8 ounces of sugar-free BBQ sauce, and 2 tablespoons of maple syrup or honey. Pour half of mixture directly over the carrots and celery.
3. Arrange the chicken breasts in a single layer on top of the veggies. Pour the remaining cranberry-BBQ sauce mixture over the chicken, ensuring each breast is completely coated.
4. Place the lid on the slow cooker. Cook on LOW for 4 to 5 hours (recommended for max juiciness) or on HIGH for 2 to 3 hours.
5. During the last 30 minutes of cooking, remove the lid and stir the ½ cup of chopped walnuts directly into the cranberry sauce surrounding the chicken. Place the lid back on and cook for the remaining time.

Summary: This is an alteration of a classic flavor combination. Utilize the colorful flavors of fall for a sweet and savory high protein dinner packing fiber, protein, and several micronutrients.

Pumpkin Pie Yogurt Bowl

Prep Time: 10 mins

Servings: 1

Nutrition: 335 Calories | 12 g Fat | 34 g Carbohydrate | 24 g Protein

Ingredients:

• 1 cup plain 0% fat Greek yogurt
• 1 teaspoon vanilla extract
• 1 tablespoon maple syrup
• ¼ cup pumpkin purée
• ¼ teaspoon pumpkin pie spice
• ½ teaspoon cinnamon + more for garnish
• 1 square cinnamon graham cracker, crumbled
• 2 tablespoons chopped pecans

Directions:

1. Stir together greek yogurt, vanilla, maple syrup, pumpkin purée, pumpkin pie spice, and ½ teaspoon cinnamon until fully combined in a bowl.
2. Top with crumbled graham cracker and chopped pecans when ready to enjoy.
3. Garnish with extra cinnamon if desired.

Summary: The pumpkin fun doesn’t end in October! Enjoy fall flavors combined with Greek yogurt for a high protein, filling dessert that curbs cravings and provides all three macronutrients.