Table of Contents Grocery List...............................................................................................................................................4 Proteins..................................................................................................................................................4 Carbs......................................................................................................................................................4 Vegetables..............................................................................................................................................4 Breakfast....................................................................................................................................................4 Options 1: .............................................................................................................................................4 Option 2: ...............................................................................................................................................4 Option 3: ...............................................................................................................................................4 Option 4: ...............................................................................................................................................4 Option 5: ...............................................................................................................................................5 Lunch.........................................................................................................................................................5 Option 1:................................................................................................................................................5 Option 2:................................................................................................................................................5 Option 3: ...............................................................................................................................................5 Option 4: ...............................................................................................................................................5 Option 5: ...............................................................................................................................................5 Dinner.........................................................................................................................................................5 Option 1: ...............................................................................................................................................5 Option 2: ...............................................................................................................................................5 Option 3: ...............................................................................................................................................5 Option 4: ...............................................................................................................................................5 Option 5: ...............................................................................................................................................5 Exercises:...................................................................................................................................................5 Day 1: Full Body...................................................................................................................................5 Day 2: Full body....................................................................................................................................6 Numbers:...............................................................................................................................................6 Cook:.....................................................................................................................................................6 Crockpot recipies.......................................................................................................................................6 Honey Garlic chicken (makes 6 servings).............................................................................................6 Creamy Tuscan Chicken (makes 6 servings)........................................................................................6 Apple Cider Pulled Port (makes 7 servings).........................................................................................6 Creaming Taco Chicken........................................................................................................................6 Birra-Style Beef.............................................................................

Sweet Potato Wraps - about 150 cals each.................................................................................................9 5 crockpot dinners for dropping two pants sizes this summer. ...............................................................10 1 Salsa Verde Chicken ........................................................................................................................102️ Buffalo Chicken ...............................................................................................................................103️ Balsamic Honey Chicken ................................................................................................................104️ BBQ Pulled Pork .............................................................................................................................105️ Balsamic Shredded Beef .................................................................................................................10 1. Egg scramble...................................................................................................................................11 2. Greek yogurt bowl...........................................................................................................................11 3. Chicken and rice..............................................................................................................................11 4. Turkey taco bowl.............................................................................................................................11 5. Tuna plate........................................................................................................................................11 Here are the 5 I rotate on repeat: .............................................................................................................11 Salsa Chicken......................................................................................................................................11 Greek Lemon Chicken. .......................................................................................................................11 Honey Garlic Chicken.........................................................................................................................12 Turkey Taco Meat................................................................................................................................12 Cilantro Lime Chicken........................................................................................................................12 Granola Bars:...........................................................................................................................................12 4 HIGH-PROTEIN EGG BITES — BUT YOU CAN ONLY PICK ONE!............................................13 BASE RECIPE — MAKES 12 EGG BITES......................................................................................131️ SPINACH & FETA .........................................................................................................................132️ BACON & CHEDDAR ...................................................................................................................133️ MUSHROOM & SWISS .................................................................................................................134️ BROCCOLI & CHEDDAR ............................................................................................................13 HOW TO MAKE THEM....................................................................................................................13 DUMB DINNERS: Cheeseburger Bun Cups..........................................................................................14 Vegetable pancakes..................................................................................................................................14 Potatoes and lentils soup..........................................................................................................................14 1. Street Corn Taco Bowl.........................................................................................................................15 2. BLT Chicken Bowl...............................................................................................................................15 3. Mediterranean Chicken Bowl..............................................................................................................15 4. Bang Bang Shrimp Bowl.....................................................................................................................15 5. Burger Bowl.........................................................................................................................................16 Gluten Free Dumpling Waffle .................................................................................................................16 HIGH PROTEIN CRACKERS...........

HIGH-PROTEIN COOKIE DOUGH......................................................................................................23

Grocery List Proteins Ground bison chicken thighs sirloin steak frozen shrimp cod eggs Egg whites Skyr cottage cheese whey protein Carbs Potatoes white rice oats berries bananas Vegetables Broccoli spinach bell peppers asparagus green beans Breakfast Options 1: 3 eggs + 1C egg whites + peppers Option 2: Skyr + whey + berries Option 3: Oats + whey + banana Option 4: cottage cheese + berries

Option 5: sirloin steak + 2 eggs Lunch Option 1: chicken thighs + white rice + broccoli Option 2: ground bison + potatoes + spinach Option 3: frozen shrimp + white rice + bell peppers Option 4: cod + potatoes + green beans Option 5: sirloin steak + white rice + asparagus Dinner Option 1: ground bison + white rice + broccoli Option 2: chicken thighs + potatoes + asparagus Option 3: frozen shrimp + potatoes + spinach Option 4: cod + white rice + green beans Option 5: sirloin steak + potatoes + bell peppers Exercises: Day 1: Full Body Leg Press, chest press, lat pulldown, leg curl, plank

Day 2: Full body Hip thrust, seated cable row, shoulder press, leg extension, tricep pushdown Numbers: Protein: goal bodyweight in grams Calories: goal bodyweight times 11 to 12 Steps: 8000 to 1000 a day alcohol: NONE sleep: 7 hours Cook: two proteins and two carbs on sunday brown a few pounds of bison. Bake a tray of chicken thighs. Make rise and roast potatoes. 45 minutes and every meal this week is assembly instead of booking. That’s the difference between week three and month eight. Crockpot recipies Honey Garlic chicken (makes 6 servings) - 2 lbs chicken breasts - 1/2C low sodium soy sauce or coconut aminos - 2 T honey - 4 cloves garlic, minced - 1 t rice vinegar - 1 t sesame oil Creamy Tuscan Chicken (makes 6 servings) - 2 lb chicken breasts - 1C light coconut bilk or blended cottage cheese - 3 cloves garlic, minced - 1C sun dried tomatoes - 2C spinach - 1C chicken broth - italian seasoning, salt, pepper Apple Cider Pulled Port (makes 7 servings) - 2.5 lbs pork loin - 1C apple cider - 1tsp dijon mustard - 1 small onion - 1/2 tsp cinnamon Creaming Taco Chicken - 2 lbs chicken breasts - 1 packet taco seasoning

- 1C nonfat Greek yogurt (stir in after cooking) - 1C chicken broth Birra-Style Beef - 2.5lb chuck roast - 2C beef broth - 3T adobo sauce - 1T ACV, cumin, oregano, garlic Italian Meatball Soup * 1 package mini meatballs, 16 oz (regular will work, too!) * 1 tbsp olive oil * 1 small yellow onion, diced * 2 carrots, diced * 2 celery stalks, diced * 3 cloves garlic, minced * 1 jar (24 oz) marinara or vodka sauce * 4 cups chicken broth * 1/4 heavy cream, optional * 1 tbsp Italian seasoning, garlic powder * 1 tsp red pepper flakes * 2 cups uncooked pasta- I used shellbows * 2 cups fresh spinach * 1/4 cup grated Parmesan, plus more for serving * Salt and black pepper, to taste. How to: 1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Season with a pinch of salt and sauté for 6–8 minutes, until softened. 2. Add garlic and cook for 30 seconds. 3. Stir in marinara, chicken broth, Italian seasoning, garlic powder, and red pepper flakes. Bring to a simmer. 4. Add the mini meatballs and simmer for 8–10 minutes. 5. Stir in the Shelbows and cook according to the package directions, until just tender. 6. Add spinach and Parmesan and stir until the spinach wilts. 7. Stir in heavy cream, if using. Taste and adjust salt and pepper. 8. Serve topped with extra Parmesan. Tip: If you’re saving leftovers, cook the Shelbows separately and add them to each bowl. Otherwise, they’ll continue absorbing the soup and get very soft. Loaded Sweet Potato Beef Bowl Ingredients • 150g 97% lean ground beef • 300g sweet potato • 1/2 avocado • 2 eggs • 1/2 low-fat cottage cheese

• Taco seasoning, to taste • Garlic powder, to taste • Onion powder, to taste, Black pepper, to taste • Olive oil spray Pro Tip: Season the ground beef generously and let it brown well in the pan for extra flavor before building the bowl. What I needed were rules that removed the negotiation. These became mine: 1. Protein gets eaten first. Not because carbs are evil. Because a fed brain makes dramatically better decisions than a ravenous one. I do not “save calories” all day for dinner. That version of me could turn one restaurant meal into a hostage situation. 3. A craving gets 10 minutes before it gets an answer. Fork down. Hands flat. Leave the kitchen if I need to. The urge can be there without me immediately obeying it. 4. I eat dessert on purpose. Every. Dang. Day. Because making dessert forbidden was a fantastic way to make me think about dessert for six straight hours. 5. One weird meal does not get promoted to a weird weekend. There is no “I blew it.” There is simply… the next meal. 6. I stopped eating because food was available. Office donuts are not an emergency. Leftover fries are not a responsibility. My kid’s crust does not need a hero. 7. I don’t need to be hungry enough to deserve food — but I do check what I actually need. Am I hungry? Tired? Stressed? Avoiding something? Wanting dopamine? Different problem = different solution. 8. I repeat meals shamelessly. Weight loss got significantly easier when every Tuesday stopped needing to be a culinary adventure. 9. I stopped making motivation part of the plan. Motivation is flaky. Systems are boring. Boring changed my life. 10. I never make myself “start over.” Not Monday. Not January. Not after vacation. The next decision counts immediately. Chicken Fajitas -1.5 lb chicken breast, sliced thin -3 bell peppers, sliced thin -1/2 large red onion, sliced thin -2 tbsp olive oil -fajita seasoning to taste (I season heavy!) Toss everything together on one sheet pan. Cook at 400 for 15-20 mins, stirring halfway. Serve over rice or in tortillas with toppings of choice. I love guac, sour cream, and salsa!

PrePrep To Put in Freezer: diced onions Shiitake mushrooms, sliced Chopped green onions Minced garlic Minced ginger 1. PROTEIN PIZZA FLATBREAD Flatbread, turkey pepperoni, low-fat cheese, sugar-free marinara ~45g protein • ~420 cals 2. LOADED NACHO BOWL 93/7 beef or turkey, baked chips, salsa, Greek yogurt, light cheese ~42g protein • ~380 cals 3. HIGH-PROTEIN LASAGNA CUPS Lean beef, low-fat ricotta, marinara, wonton wrappers ~40g protein • ~360 cals 4. CRUNCHY CHICKEN TENDERS Air-fried chicken, panko, light ranch ~46g protein • ~350 cals 5. LOADED BURRITO SKILLET Ground turkey, rice, beans, peppers, salsa ~44g protein • ~390 cals 6. MAC & CHEESE POWER BOWL High-protein pasta, low-fat cheese sauce, grilled chicken ~47g protein • ~420 cals 7. BIG MAC PROTEIN BOWL lean ground beef, lettuce, pickles, light cheese, “special sauce” ~48g protein • ~400 cals 8. BUFFALO CHICKEN LOADED FRIES Air-fried potatoes, grilled chicken, buffalo, Greek yogurt ranch ~43g protein • ~390 cals Sweet Potato Wraps - about 150 cals each Makes 9-10 wraps -2 cups mashed sweet potato

-2.5 cups AP (all purpose) flour Mix, knead, and roll into 9-10 super thin wraps. Cook on medium heat - about 2 mins each side. This was probably the easiest thing I’ve ever made. The texture is PERFECT. 5 crockpot dinners for dropping two pants sizes this summer. Everything you need is right here. 1 Salsa Verde Chicken 2 lbs chicken breast, 1 jar Herdez salsa verde, Kinder’s The Blend seasoning. Low 6 hrs, shred. Build wraps: 5oz chicken, 1/4 cup salsa verde, Mission Carb Balance tortilla, 2 tbsp Greek yogurt, lettuce, 1/4 cup cheese. 4 servings: 42g protein, 14g fat, 20g carbs, 375 cal each2️ Buffalo Chicken 2 lbs chicken breast, 1 bottle Frank’s Red Hot, 1 packet ranch seasoning. Low 6 hrs, shred. Serve 5oz over 1/2 cup rice + 3 tbsp buffalo sauce. 4 servings: 40g protein, 8g fat, 38g carbs, 380 cal each (swap rice for greens: 270 cal)3️ Balsamic Honey Chicken 2 lbs chicken. Mix 1/4 cup balsamic, 2 tbsp honey, 2 tbsp soy sauce, 2 cloves minced garlic, 1 tsp Dijon; pour over chicken. Low 6 hrs. Serve 5oz over 1/2 cup rice or roasted veggies. 4 servings: 41g protein, 9g fat, 35g carbs, 375 cal each (with veggies: 300 cal, 14g carbs)4️ BBQ Pulled Pork 2-3 lb pork tenderloin, halved, seasoned with Kinder’s Salt Pepper Garlic 1 bottle Ray’s No Sugar Added BBQ sauce. Low 8-10 hrs (or high 4-6), shred. Serve 4oz on Oroweat Keto bun + cheese + coleslaw/ranch mix. 8+ servings: 32.4g protein, 12.1g fat, 22.6g carbs, 328 cal each 5️ Balsamic Shredded Beef 3 lb lean roast, 1/2 cup balsamic,

1/4 cup coconut aminos, 1 tbsp honey, 4 cloves garlic, 1 cup broth. Low 8 hrs, shred into juices. Serve over salad or sweet potato. 8 servings: 36g protein, 7g fat, 6g carbs, ~230 cal each Prep in the morning, dinner’s done before the day gets loud. Results come down to your macros. 1. Egg scramble. 3 whole eggs and 3 egg whites with a handful of spinach and salsa, plus 1/2 cup of berries on the side. Around 320 calories and 31g of protein. 2. Greek yogurt bowl. 1.5 cups of nonfat Greek yogurt, 1/2 cup of blueberries, and a small sprinkle of almonds. Around 300 calories and 35g of protein. 3. Chicken and rice. 4 oz of grilled chicken breast, 1/2 cup of white rice, and a big pile of broccoli with hot sauce. Around 340 calories and 36g of protein. 4. Turkey taco bowl. 5 oz of 93% lean ground turkey over romaine with 2 tbsp of black beans, salsa, and a squeeze of lime. Around 320 calories and 32g of protein. 5. Tuna plate. 1 can of tuna in water mixed with mustard, 1 hard-boiled egg, and sliced cucumber on the side. Around 220 calories and 33g of protein. Why 30g? After 50, your body needs more protein in one sitting to actually build and hold muscle. So I treat 30g as my floor, not my goal. Do not like one of these? Swap the chicken for shrimp or white fish. Swap the turkey for lean beef. The formula stays the same: a lean protein, a smart carb or veggie, and a flavor that has no calories. Here are the 5 I rotate on repeat: Salsa Chicken. for tacos, bowls, salads, and wraps. About 42g protein per 6 oz. Greek Lemon Chicken. 2 lbs chicken breast, 1 cup broth, juice of 2 lemons, 4 cloves garlic, 1 tbsp oregano,

salt and pepper. Low 6 hours, then shred. Serve over rice with cucumber, tomato, and tzatziki. About 40g protein per 6 oz. Honey Garlic Chicken. 2 lbs chicken breast, half cup low sodium soy sauce, quarter cup honey, 3 tbsp garlic, 1 tbsp rice vinegar. Low 6 to 8 hours. Serve over rice with broccoli. About 40g protein per 6 oz. Turkey Taco Meat. 2 lbs lean ground turkey, 1 packet taco seasoning, 1 can fire roasted tomatoes. Low 4 to 5 hours. It’s perfect for taco salads and bowls all week. About 38g protein per 6 oz. Cilantro Lime Chicken. 2 lbs chicken breast, juice of 3 limes, 1 cup broth, 1 tbsp cumin, 1 tbsp garlic powder salt. Low 6 to 8 hours, then shred and top with fresh cilantro. About 40g protein per 6 oz. You cook one of these and pair it with different sides all week, so you get variety without figuring out dinner every single night. Granola Bars: 1/3 cup honey 1/2 cup peanut butter 1 cup oats 1 tbs chia seeds 2/3 cup coconut 1/2 cup flaxseed 1/2 cup mini choc chips Mix & form into bars or balls.

4 HIGH-PROTEIN EGG BITES — BUT YOU CAN ONLY PICK ONE! These are perfect for meal prep, busy mornings, or when you need an easy protein-packed breakfast you can grab and go. The base is the same for all four — then choose your flavor! ? BASE RECIPE — MAKES 12 EGG BITES * 8 large eggs * 1 cup cottage cheese * ½ tsp salt * ¼ tsp black pepper * ½ tsp garlic powder Blend the eggs and cottage cheese until smooth, then stir in ONE of these combinations:1️ SPINACH & FETA * 1 cup chopped spinach, lightly sautéed * ½ cup crumbled feta * ¼ cup chopped green onions2️ BACON & CHEDDAR * ½ cup cooked, crumbled bacon * ½ cup shredded cheddar * ½ cup finely diced red bell pepper3️ MUSHROOM & SWISS * 1 cup chopped mushrooms, sautéed * ½ cup shredded Swiss cheese * 2 tbsp chopped fresh chives4️ BROCCOLI & CHEDDAR * 1 cup finely chopped cooked broccoli * ½ cup shredded cheddar * ¼ cup finely diced onion HOW TO MAKE THEM Preheat oven to 350°F. Lightly grease a 12-cup muffin pan or use a silicone muffin pan. Blend the eggs, cottage cheese, salt, pepper, and garlic powder until creamy. Stir in the ingredients for your chosen flavor. Divide evenly between the 12 muffin cups. Bake for 18–22 minutes, or until the centers are set. Let cool for a few minutes before removing.

Store them in the refrigerator for an easy grab-and-go protein breakfast all week! ? DUMB DINNERS: Cheeseburger Bun Cups What you need: 6 soft sesame hamburger buns, split into 12 halves 1 lb ground beef (90/10) 1 tbsp burger seasoning or seasoned salt 6 slices American cheese, torn in half 1/2 cup burger sauce or Thousand Island 1/2 cup dill pickle chips cooking spray How to make it: Heat oven to 375°F and spray a 12-cup muffin tin really well, sides included. Flatten each bun half with your palm or a rolling pin until it’s about a quarter inch thick. Press each one cut side up into a cup, crust down, thumb into the middle so you get a real well. Brown the beef with the seasoning and drain it well. Fill each cup to the line of a 1/8 cup measure. Lay half a slice of cheese over each one, tucked inside the rim. Bake 12–15 minutes, until the edges are golden. Let them sit 3–4 minutes, then lift each one out with a spoon. Drizzle burger sauce over the tops and finish with pickles. Vegetable pancakes BATTER Dry Ingredients 1 1/2 cup all purpose flour, 195g 2 tsp baking powder 4 tbsp corn starch or potato starch, 40g 1 1/2 tsp salt 1/2 tsp turmeric powder, optional for color Wet Ingredients 1 1/2 tsp salt 1/2 tsp turmeric powder, optional for colour 1 1/2 cup room temperature water + 2-4 tbsp water to adjust consistency VEGETABLES Around 5-6 cups of sliced vegetables - I used a mix of cabbage, green onions, carrot, zucchini, onion Potatoes and lentils soup Ingredients: * 1 Tablespoon of medium-high heat oil * 1Tablespoonof cumin seedwhole * 1medium yellow oniondiced * 2garlic clovesminced * 1-inchof gingerchopped

* 2cupsof yukon or russet potatoesunpeeled and cubed * 1cupof red lentils * 4cupsof vegetable broth * 1teaspoonof saltor more to taste * ½teaspoonof black pepper * ½teaspoonof turmeric * 1cupof canned coconut milkfor added creaminess (optional) * Pinchcayenne pepper if desired 1. Street Corn Taco Bowl • Lean ground beef • Jasmine rice • Street corn • Pico de gallo • Avocado • Cilantro 2. BLT Chicken Bowl • Grilled chicken • Coleslaw mix • Bacon • Cherry tomatoes • Avocado • Ranch 3. Mediterranean Chicken Bowl • Grilled chicken • Quinoa • Romaine • Cucumber • Tomatoes • Red onion • Kalamata olives • Lemon vinaigrette 4. Bang Bang Shrimp Bowl • Shrimp • Jasmine rice • Shredded cabbage • Edamame • Carrots • Cucumber • Bang Bang sauce

5. Burger Bowl • Lean ground beef • Roasted potatoes • Romaine • Tomatoes • Pickles • Red onion • Burger sauce Gluten Free Dumpling Waffle Ingredients: 4 Rice paper sheets per waffle Dumpling Filling * 1 lb Napa cabbage, finely chopped * 1 tbsp sea salt * 1 lb ground pork * 4 scallions, finely chopped * 1 tsp white pepper * 2 garlic cloves, minced * 2 tbsp fresh ginger, minced * 1 tsp sugar or honey * 1 tbsp gluten-free soy sauce or tamari (I use@sanjtamari ) * 1 tbsp rice vinegar * 1 tsp sesame oil Dipping Sauce * ⅓ cup gluten-free soy sauce or tamari * 3 tbsp rice vinegar * 1 tbsp sesame oil * 2 garlic cloves, crushed * 2 tsp grated ginger * 1 tbsp sriracha * 2 tsp sesame seeds * 1 green onion, sliced (optional) Instructions 1. Place the chopped cabbage in a bowl and toss with 1 tbsp sea salt. Let it sit for 15 minutes to draw out excess moisture. Squeeze out as much liquid as possible, then pat the cabbage dry with paper towels. 2. In a large bowl, combine the dried cabbage with the ground pork, scallions, white pepper, garlic, ginger, sugar, soy sauce, rice vinegar, and sesame oil. Mix until the filling is evenly combined. 3. Working quickly, wet 4 sheets of rice paper one at a time. They should still feel slightly firm when you remove them from the water—they will continue to soften and become sticky. Stack 2 sheets together to form a double layer. Place 2 tablespoons of filling in the center, then cover with the remaining 2 stacked sheets of rice paper, gently pressing around the filling to seal. 4. Lightly oil and preheat a waffle maker, panini press, or skillet over medium-high heat. Cook the

dumpling for about 4 minutes, or until the filling is fully cooked and the rice paper is golden and crispy. If using a skillet, flip halfway through cooking. 5. Serve immediately with your favorite dipping sauce and enjoy! HIGH PROTEIN CRACKERS Ingredients: 1 pkg cottage cheese 1/4 cup grated sharp cheddar cheese 1-2 tbsp Everything spice Bake 375 x 35 minutes Pro tip: if there is any melted overlap while baking, let it cool down and shape into crackers. Gluten Free Panini Sandwich with rice paper “Bread” - 2 sheets of rice paper - 1 egg - 1/4 cup water - pinch of salt Filling: - turkey - cheese - scallions (optional) Steps: Mix eggs water and salt Soak rice paper in the mixture and fold into a square (do this for both sheets) Heat up your waffle and lightly oil your waffle maker. (It’s easier with a spray) Place one of the rice paper squares, top with your desired fillings and place the other rice paper before closing Oat & Chia wraps Made with just 2 main ingredients + water, they’re soft, wholesome and perfect for filling with anything you love! ? Ingredients: • 2 cups oats • 2 tbsp chia seeds • 2 cups water • Salt, to taste • A little oil for cooking Makes: 8–10 wraps, depending on the size.

Cook on a well-seasoned or non-stick pan over medium heat. Fill, fold and enjoy! HOMEMADE TORTILLAS YOU NEED (use organic ingredients when possible) * 2 c flour * 1 c boiling water * 1/4 tsp sea salt * optional: 1-2 tbsp avocado oil WHAT TO DO - combine flour, salt + water and mix to combine (start with a spoon, then you can use your hands once it cools a bit) - if adding oil, add it during this step - transfer dough onto a lightly floured surface + knead for a few minutes until you end up with a soft ball - cover for 15 minutes - cut into 8-10 equal wedges, rolling each into a ball - then use a rolling pin + roll til flat on a lightly floured surface - preheat pan on medium heat - add tortilla and cook for about a minute until bubbles appear, then flip and cook for an additional minute and onto the next one let cool and store in an airtight container up to 2 days at room temp or 5 days in the fridge; can also store in an airtight container with parchment paper between tortillas + freeze up to 3 months Crispy Chicken Rice Paper Rolls crunchy and seriously addictive! These air-fried chicken rice paper bites are the perfect appetizer or snack. Serve with a homemade soy chili dipping sauce for the ultimate bite! Ingredients 1 lb ground chicken 1 cup shredded carrots 3 green onions, finely chopped 1 tsp chicken bouillon powder 1 tsp garlic powder 1 tsp onion powder ½ tsp salt (adjust to taste) ½ tsp black pepper 1 tsp sesame oil 1 large egg 1 tbsp chili garlic oil rice paper wrappers Oil spray Instructions

1. In a large bowl, combine the ground chicken, shredded carrots, green onions, chicken bouillon powder, garlic powder, onion powder, salt, black pepper, sesame oil, egg, and chili garlic oil. Mix until well combined. 2. Transfer the mixture to a large zip-top bag or piping bag. Snip off one corner to make piping the filling quick and easy. 3. Dip a rice paper wrapper in water for 5–10 seconds until just pliable. Lay it on a clean surface. 4. Pipe a strip of the chicken mixture near the bottom of the wrapper. Fold in the sides, then roll tightly like an egg roll. 5. Repeat with the remaining filling and wrappers. 6. Cut the rolls into 4–5 bite-sized piece. 7. Lightly spray the rolls with oil. 8. Air fry at 390°F (200°C) for 12–15 minutes, flipping halfway through and spraying lightly with oil again if needed, until the wrappers are crispy and the chicken reaches an internal temperature of 165°F (74°C). 9. Let cool for 2–3 minutes before serving. Enjoy with soy chili sauce, sweet chili sauce, spicy mayo, or your favorite dipping sauce. These also freeze well before cooking—air fry straight from frozen, adding about 4–6 extra minutes to the cooking time. Ground Beef with 1/4tsp baking soda and 1T water on 1lb beef. Mix before browning. Easy snack ideas that are simple to make and actually satisfying. From frozen grape yogurt clusters and peanut butter oat energy balls to cucumber hummus bites, sweet potato yogurt bites, and apple peanut butter nachos, each recipe uses everyday ingredients with minimal prep. A mix of sweet, savory, creamy, crunchy, and refreshing options for when you want something quick without making a full meal. Sweet Potato Flatbread Wraps These soft homemade wraps are made with sweet potato and flour, then cooked in a skillet until lightly golden. They’re simple, flexible, and perfect for filling with your favorite breakfast, lunch, or dinner ingredients. Ingredients -Makes 8 wraps 300g sweet potato 1 cup plain flour, plus more for dusting Salt, optional A little oil, for cooking Directions 1. Cook the sweet potato by roasting, boiling, steaming, or microwaving until completely soft.

2. Mash until smooth, then mix in the flour and optional salt to form a dough. 3. Transfer the dough to a lightly floured surface and knead for about 5 minutes. Add a little more flour if the dough is too sticky. 4. Divide the dough into 8 equal pieces. 5. Roll or press each piece into a thin tortilla. 6. Lightly oil a skillet and heat it over medium-high heat. 7. Cook each wrap for 2–3 minutes per side, or until lightly golden and cooked through. 8. Stack the cooked wraps under a clean kitchen towel to keep them soft. Pro Tip: Roll the wraps between two sheets of parchment paper if the dough sticks to your rolling pin. Rice Paper Chicken Rolls Ingredients 1 rice paper wrapper 30g cooked chicken breast 10g avocado 10g red cabbage 10g carrot 15g lettuce Sauce 2 tbsp light soy sauce 1 tbsp sweet chilli sauce 1 tbsp lemon juice 1 tbsp sesame oil 5g garlic paste Makes: 1 roll (I usually have 4) Calories: 99 Carbs: 13g Fat: 3g Protein: 8g Method Soak the rice paper wrapper in warm water for 10-15 seconds until soft. Lay it flat and add the lettuce, cabbage, carrot, avocado and cooked chicken. Fold in the sides, roll tightly and repeat for however many you’re making. Optionally fry on both sides for a crisp crunch Mix together the soy sauce, sweet chilli sauce, lemon juice and garlic paste for the dipping sauce. Dip, enjoy and try not to eat them all before you’ve finished making the rest.

Crispy Egg & Cheese Breakfast Toast This one-pan breakfast toast is golden and crispy on the outside with fluffy eggs and melted mozzarella in every bite. It’s quick, filling, and perfect for an easy breakfast or weekend brunch. Ingredients Serves 2 4 slices white sandwich bread 2 tbsp butter 4 large eggs 1 cup shredded mozzarella cheese 2 tbsp chopped green onions Salt and black pepper, to taste Ketchup or your favorite sauce, for serving Directions 1. Butter both sides of each bread slice and lightly toast them in a skillet. Cut each slice diagonally into triangles. 2. Whisk the eggs with salt and black pepper. 3. Melt a little butter in a nonstick skillet over medium heat, then pour in the eggs. 4. Sprinkle the green onions over the eggs while they’re still soft. 5. Arrange the bread triangles over the eggs, then carefully flip everything together. 6. Sprinkle the mozzarella between the bread pieces and fold the cooked egg around them. 7. Continue cooking until the bread is golden and crispy and the cheese has melted. 8. Drizzle with ketchup or your favorite sauce and serve immediately. Pro Tip: Keep the heat at medium or medium-low so the bread becomes crisp without the eggs browning too quickly. Blueberry smoothie: 2C fresh strawberries 1tsp of cinnamon 1/2 lime squeeze juice glass water Blend until smooth – calms inflammation, good for liver, etc. Make Avacados Fresh: Wrap in aluminum foil Put in bowl Pour boiling water over both Wait 10 Minutes Open and remove goodies! Ground Beef Lavash Wraps Soft lavash wraps are filled with a creamy, seasoned ground beef and vegetable mixture, folded into triangles, and baked beneath melted cheese until golden. This easy dinner serves three and delivers plenty of comforting flavor in every bite.

Ingredients -Serves 3 For the filling: 3 lavash flatbreads 300g ground beef 1 onion 1 red pepper 1 can corn 100ml cream 1 handful grated kaşar cheese 1 dessert spoon salt 1 dessert spoon black pepper 1 dessert spoon ground red pepper For the topping: Kaşar cheese Fresh parsley Directions 1. Add the filling ingredients to a pan in the order shown in the original video and sauté until cooked. 2. Add the cream and grated kaşar cheese last, then cook briefly until the mixture thickens slightly. 3. Dip each lavash flatbread into water, remove it immediately, and cut it in half. 4. Place some of the filling in the center of each piece and fold it into a triangle. 5. Arrange the wraps in a baking dish lined with parchment paper. 6. Top with kaşar cheese and parsley. 7. Bake at 220°C/425°F using the upper and lower grill settings for approximately 15 minutes, or until golden on top. Pro Tip: Dip the lavash in water very briefly so it becomes flexible without turning soggy or tearing. Making these weekly in my house! Recipe: 2 cups of flour 1/2 teaspoon baking powder 1 1/4 cup of sweet potato puree 4 tablespoons of melted butter 1/3-1/2 cup grated cheese Bake at 350 degrees Fahrenheit for 15-20 minutes or until golden brown. You can add any spices you might want! I toss mine in melted butter + garlic + parsley flakes for added flavor but not necessary! You can also just toss in melted butter + salt for kids who might not want the green bits

Sheet Pan Garlic Butter Steak & Potatoes Juicy, tender steak and golden potatoes roast together with plenty of garlic butter for an easy dinner with big steakhouse flavor. Ingredients 700 g baby potatoes, halved 4 small sirloin or strip steaks, about 170 g each 2 tbsp olive oil, divided 4 tbsp unsalted butter, softened 4 garlic cloves, minced 1 tsp smoked paprika 1 tsp Italian seasoning 1 tsp salt, divided ½ tsp black pepper 2 tbsp chopped fresh parsley 1 tsp fresh lemon juice, optional Instructions Preheat the oven: Heat to 220°C. Line a large rimmed baking sheet with parchment paper or foil. Season the potatoes: Toss the potatoes with 1 tablespoon olive oil, paprika, Italian seasoning, ½ teaspoon salt, and half the pepper. Roast the potatoes: Spread them cut-side down on the pan. Roast for 20–25 minutes, turning once, until nearly tender and golden. Make the garlic butter: Mix the softened butter, garlic, parsley, lemon juice, remaining salt, and remaining pepper in a small bowl. Prepare the steaks: Pat the steaks dry and rub both sides with the remaining olive oil. Spread a little garlic butter over each steak. Add the steaks: Move the potatoes toward the edges of the pan and place the steaks in the center. Finish cooking: Roast for 6–10 minutes, turning the steaks halfway through, until cooked to your liking. For medium-rare, aim for about 54–57°C before resting. Rest the meat: Transfer the steaks to a board and rest for 5–8 minutes. Toss the hot potatoes with half the remaining garlic butter. Serve: Slice the steaks and return them to the pan. Spoon over the remaining garlic butter and sprinkle with extra parsley. Serve with a green salad or roasted vegetables. Refrigerate leftovers for up to 3 days. Prep Time: 12 minutes | Cook Time: 35 minutes | Total Time: 47 minutes Servings: 4 | Calories: Approximately 610 per serving HIGH-PROTEIN COOKIE DOUGH Creamy, peanut buttery, chocolate-chippy goodness that tastes like dessert but sneaks in a serious protein boost. And there’s absolutely no baking required. Perfect for those midlife afternoons when the sweet tooth shows up LOUD but we’re also trying to get enough protein to support muscle, metabolism and actually stay full. ? You’ll need:

1 cup cottage cheese 1 scoop vanilla protein powder 2 tbsp oat flour 1 tbsp peanut butter 1 tbsp dark chocolate chips How to make it: 1. Blend the cottage cheese until completely smooth and creamy — no curds left behind. 2. Transfer to a bowl and mix in the vanilla protein powder. 3. Gradually stir in the oat flour until it thickens into a cookie-dough consistency. 4. Mix in the peanut butter. 5. Fold in the dark chocolate chips. 6. Stir until everything is thick, creamy and completely combined. 7. Chill for 15–20 minutes. I like to scoop mine into a little bowl like ice cream. ? That’s it. No baking. No complicated ingredients. Just an easy high-protein snack for women over 40 when you want something sweet AND want to make that protein goal a little easier to hit.