The Art of Meal Prep for Sustainable Living
Macro Friendly Cinnamon Cream Cheese Frosting
Snickerdoodle Oatmeal Raisin Protein Cookies
Oatmeal Chocolate Chip Protein Cookies
Turkey and Vegetable Soup
Macro Friendly Chocolate Cream Cheese Frosting
Easy Pizza Dough for Bulk Meal Prep
Easy Pizza Sauce for Bulk Meal Prep
Customizable Fruit Muffins
Dreamy Cinnamon Oatmeal Protein Cookies
Cooked Peppers, Mushrooms, and Onions
5 Minute Light and Herby Chicken Salad
5 Minute Protein Oats
Coconut Chicken Crockpot Curry
3 Minute Berry and Banana Protein Smoothie
No Bake Almond Oatmeal Raisin Protein Bars
No Bake Almond Chocolate Coconut Protein Cookies
No Bake Cinnamon Pecan Energy Bites
Shredded Salsa Crockpot Chicken
Vibrant Quick Purple Kraut
Dreamy Oatmeal Chocolate Chip Protein Cookies
5 Minute No Bake Blueberry Protein Cheesecake
5 Minute No Bake PB&J Protein Cheesecake
10 minute No Bake Cinnamon Apple Protein Cheesecake
Fresh Heirloom Garden Salsa
5 Minute Chocolate Peanut Butter Banana Protein Cheesecake
Protein Birthday Cake Batter Cream Puffs
Macro Friendly Donuts
Ginger Garlic Beef
Dark Chocolate Chia Seed Pudding
White Chocolate Chia Seed Pudding
Pina Colada Chia Seed Pudding
Maple Balsamic Vinaigrette
Crockpot Chicken Chili
5 Minute Protein Pumpkin Pie Mousse
Double Chocolate Fudge Protein Brownie
Tropical Unicorn Protein Blondie
Homestyle Beef and Veggie Soup with Optional Noodles
Red Ginger BBQ
Homestyle Stock for Sustainable Living
Macro Friendly Cinnamon Cream Cheese FrostingThis easy low calorie and high protein frosting goes perfectly on top of cookies, muffins, cupcakes, or rice cakes and is a great dip for sliced apples. Makes 8 servings 32g per serving 56 calories 5g protein 5g carbohydrate 2.6g fat
Snickerdoodle Oatmeal Raisin Protein CookiesThese cookies are the perfect soft and gooey texture with loads of cinnamon flavor. They are low fat and high protein and a great afternoon or evening snack especially when paired with my cinnamon cream cheese frosting and a sliced apple. Makes 16 cookies Per Cookie 123 calories 6.6g protein 21.4g carbohydrate 1.6g fat
Oatmeal Chocolate Chip Protein CookiesIf you love a soft and chewy chocolate chip cookies you are going to love these. They are super easy to make, delicious, and are low in fat and high in protein. Shown made with a kid approved combo of chocolate chips and unicorn chips! Great for an afternoon snack or dessert especially when paired with some fresh fruit. You can also make make an amazing cookie sandwich using my chocolate cream cheese frosting! Yum!! Per cookie 132 calories 6.9g protein 20.7g carbohydrate 3.1g fat
Turkey and Vegetable SoupAn easy soup using simple ingredients sure to please every member of the family. Low in calorie but high in protein and overall food volume to keep even the biggest of appetites happy. Make 8 large servings Per 532g serving 414 calories 28.1g protein 49g carbohydrates 12.8g fat (calories and protein may vary slightly if using water or vegetable stock in place of turkey stock)
Macro Friendly Chocolate Cream Cheese FrostingThis easy low calorie high protein frosting goes perfectly on top of cookies, muffins, cupcakes, or rice cakes. Also makes a great dip for fresh cherries or strawberries. Also can easily be enjoyed with just a spoon when you need some extra chocolate in your life!! Makes 8 servings 32g per serving 57 calories 4.8g protein 5.2g carbohydrates 2.7g fat
Easy Pizza Dough for Bulk Meal PrepI could absolutely eat pizza everyday and having this dough ready in the refrigerator means that I can easily make that happen. Also perfect for calzones too! This recipe makes a lot of pizza dough. So if needed cut the recipe in half. Makes 4-8 pizzas! For a 192.5g portion (which is 1/8 of the dough) 440 calories 16g protein 88g carbohydrates 0g fat
Easy Pizza Sauce for Bulk Meal PrepHaving this easy and zesty Pizza Sauce ready in the refrigerator makes having homemade pizza possible even on the busiest of weekday evenings. Family approved!! Enough sauce for 4 large or 8 medium size pizzas. For a 60g serving. (1/8 of the recipe) 39 calories .7g protein 5.8g carbohydrate 1.6g fat
Customizable Fruit MuffinsThese muffins can be made with any fruit of your choosing and eaten as is or my favorite, topped with all kinds of different yummy things like protein frostings, caramel, chocolate, sprinkles etc... These muffins along with a protein smoothie are my current go to’s for a quick and easy breakfast. Makes 12 muffins For each muffin (not including the fruit) 222 calories 4.8g protein 31.6 carbohydrates 8g fat
Homemade RollsThese rolls are great for all kinds of sandwiches including hamburgers and bbq. They are also great along side a soup and salad. Really anytime you need some delicious bread, this is your new go to recipe. Want a smaller roll, make 24 instead! Makes 12 large rolls For 1 large roll 326 calories 10.3g protein 53.8g carbohydrate 6.3g fat
Dreamy Cinnamon Oatmeal Protein CookiesThese cookies are beyond delicious! They require no flour and you would never guess they have more protein than a regular cookie. Want a bigger cookie? Double the cookie size and add 2 minutes to the cook time. Makes 35 small cookies Per cookie 101 calories 5.5g protein 9.8g carbohydrate 4.6g fat
Cooked Peppers, Mushrooms, and OnionsThese delicious and simple cooked peppers, mushrooms, and onions are wonderful additions to many meals. They add loads of flavor and volume without many calories to sandwiches, omelets, tacos, burrito bowls, pizza, and salads just to name a few. Makes up to 10 servings Per 100g cooked serving 30 calories 1.6g protein 6.4g carbohydrate .3g fat
5 Minute Light and Herby Chicken SaladThis chicken salad stays nice and light thanks to the nonfat Greek yogurt, but still has just enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. This is also so quick to make that there really is no excuse not to eat with your health and fitness goals in mind. High in protein, low in calories and lots of flavor thanks to all of the green herbs. Don’t have canned chicken. Try canned tuna or salmon instead! Serves 2 For 1 serving 140 calories 24.3g protein 2.2g carbohydrate 4.1g fat
5 Minute Protein OatsHigh in protein and complex carbohydrates to keep you feeling satisfied for hours. Keep the calories low by choosing light toppings such as blueberries or bump those calories up for a hearty meal by adding peanut butter. Get creative and make it your own by trying out different flavors of protein powder and toppings! Other Topping ideas: Apples Banana Fresh or Frozen Berries Nuts Seeds Chocolate Chips or other favorite chocolate Flavored baking chips Almond Butter Nutella Caramel Maple Syrup Honey Raspberry or other fruit jam Serves 1 For just the protein and oats: 264 calories 27.9g protein 28.9g carbohydrates 4g fat
Coconut Chicken Crockpot CurryOnly a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time. Serve over rice with a side of steamed vegetables for a complete meal. You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup! Serves 6 Per serving 235 calories 24.7g protein 6g carbohydrate 11.5g fat
3 Minute Berry and Banana Protein SmoothieMy go to protein smoothie saves me every time I need a satisfying meal in a hurry. It also helps ensure I hit my daily protein target which helps me recover better from my weight training sessions. Can be enjoyed for breakfast, pre or post workout, or in the evening before bed and the craving for dessert hits. You can easily change up the fruit (keep the banana, makes the texture so much better!) and flavor of protein powder to always keep it interesting. Keep the calories low by sticking to this recipe, but if you need it to be more calorie dense feel free to add in a nut butter or use milk or juice instead of water. Serves 1 225 calories 24.3g protein 29.8g carbohydrate 1.5g fat
No Bake Almond Oatmeal Raisin Protein BarsThese bars are an easy and inexpensive energy dense snack great for the work week or while running errands. Easy to bring along to keep hunger at bay and they also taste great! So much better than a store bought bar! Kiddos also love them!! Keep cold in a cooler unless you plan to enjoy within an hour or two of removing from the refrigerator. They are not shelf stable. Serves 16 For 1 serving (89g) 309 calories 16.1g protein 31.2g carbohydrate 13.8g fat
No Bake Almond Chocolate Coconut Protein CookiesThese energy packed protein cookies are a yummy way to satisfy your need for a treat. You cannot got wrong with this combo of almonds, chocolate, and coconut! Also great on the go as they are basically an energy bar replacement. Enjoy with a piece of fruit and some non fat Greek yogurt for a full and balanced meal! (These kinds of meals will be a lifesaver for any of you who are busy parents!) Remember to keep cold as they are not shelf stable. Makes 18 large cookies For 1 cookie 313 calories 14.8g protein 33.2g carbohydrates 15.2g fat
No Bake Cinnamon Pecan Energy BitesThese tasty little bites are great to make with the help of little hands. My daughter loves forming the little balls. They are delicious, packed with energy and make a quick and simple snack enjoyed by all! Makes 20 bites For 1 bite 101 calories 3.7g protein 5g carbohydrate 8.1g fat
Shredded Salsa Crockpot ChickenThis chicken is super tasty and makes it a breeze to have tacos, taco bowls, or burritos all week long. Simply reheat and enjoy! Here are some ingredient ideas that you can pair with this chicken with to make a delicious and satisfying meal: Cooked Rice Cooked Quinoa Canned Black Beans Cheese Sour cream Non fat Greek yogurt Salsa Baby Greens Spinach Tortillas Guacamole Avocado Fresh tomato Corn Cucumber Sliced onion Cooked sweet potato And those are just a few options! Makes 6 servings Per serving 141 calories 24g protein 5.3g carbohydrate 1g fat
Vibrant Quick Purple KrautA great addition to sandwiches and salads to add both flavor and volume without adding many calories. A perfect way so boost your daily vegetable intake too! Makes about 8 servings 100g per serving 50 calories 1g protein 12.4g carbohydrate .1g fat
Dreamy Oatmeal Chocolate Chip Protein CookiesThese cookies are so dreamy! They simply melt in your mouth! You would never guess they are high in protein too. They make a delicious snack or dessert. Enjoy with a piece of fruit and a single serve Greek yogurt for an easy and complete meal! Kid approved!! Want a bigger cookie. Double their size! Makes 35 small cookies Per cookie 110 calories 5.4g protein 10.8g carbohydrate 5.3g fat
5 Minute No Bake Blueberry Protein CheesecakeI love cheesecake! But it takes a long time to prepare and the high calorie and low protein content doesn’t make it something I would want to try and fit into my everyday eating. This cheesecake alternative solves all of those problems. The calories are low, the protein is high, the flavor is spot on, and it takes minutes to prepare!✅✅✅ Serves 1 261 calories 23g protein 38g carbohydrate 2g fat
5 Minute No Bake PB&J Protein CheesecakeI love cheesecake! But it takes a long time to prepare and the high calorie and low protein content doesn’t make it something I would want to try and fit into my everyday eating. This cheesecake alternative solves all of those problems. The calories are low, the protein is high, the flavor is spot on, and it takes minutes to prepare!✅✅✅ Serves 1 343 calories 25g protein 41g carbohydrate 9g fat
10 minute No Bake Cinnamon Apple Protein CheesecakeI love cheesecake! But it takes a long time to prepare and the high calorie and low protein content doesn’t make it something I would want to try and fit into my everyday eating. This cheesecake alternative solves all of those problems. The calories are low, the protein is high, the flavor is spot on, and it takes minutes to prepare!✅✅✅ Serves 1 282 calories 22g protein 44g carbohydrate 2g fat
Fresh Heirloom Garden SalsaLoads of flavor and volume and super low in calories. This fresh and vibrant salsa can turn a basic meal into something incredible. A great way to use the bounty from your own garden or from your local farmers market. I used a mild chile pepper, ancho, but you can use whatever pepper you like to give you the level of spiciness you love. These ingredients not in season? No worries, remember store bought salsa is still a great way to add flavor and volume to your meals while keeping the calories in check. Makes 10 servings For a 100g serving 23 calories .9g protein 5g carbohydrate .2g fat
5 Minute Chocolate Peanut Butter Banana Protein CheesecakeI love cheesecake! But it takes a long time to prepare and the high calorie and low protein content doesn’t make it something I would want to try and fit into my everyday eating. This cheesecake alternative solves all of those problems. The calories are low, the protein is high, the flavor is spot on, and it takes minutes to prepare!✅✅✅ Serves 1 386calories 26g protein 54g carbohydrate 9g fat
Protein Birthday Cake Batter Cream PuffsThis is one of my more time consuming recipes, but it is totally worth it! These Birthday Cake Batter Cream Puffs are out of this world delicious! Plus you would never know they are high in protein and fairly low in calories and fat. (And if you have backyard chickens like me, they are a great way to help use up an abundance of eggs!) Makes 16 filled cream puffs 1 puff with 45g of cream filling 141 calories 10g protein 14g carbohydrate 5g fat
Macro Friendly DonutsDonuts are a family favorite around my house! So I went on a mission to create a lighter homemade version that would be realistic for us to enjoy everyday! I hope you love them as much as we do. No they don’t taste just like their higher calorie, higher fat counterpart, but they satisfy our donut cravings quite well! Makes 6 For 1 donut with icing and toppings 211 calories 19g protein 27g carbohydrate 2g fat
Ginger Garlic BeefPacked full of flavor and reheats well over cooked rice with a serving of frozen stir fry veggies for easy lunches and dinners all week long! Serves 8 For 1 serving (about 135g) 228 calories 22.7g protein 3.5g carbohydrate 14g fat
Dark Chocolate Chia Seed PuddingRich in dark chocolate flavor and not overly sweet this pudding is a lovely choice for an elegant dessert or snack. Also the perfect end to a nice meal enjoyed with family and friends because it is easily made ahead of time and is sure to be a crowd pleaser! Top with your favorite fresh or frozen fruit. Shown topped with cherries and sliced strawberries. Serves 6 Per 150g serving 171 calories 13.9g protein 18.1g carbohydrate 5.7g fat
White Chocolate Chia Seed PuddingThe sweet and creamy white chocolate flavor in this chia seed pudding makes it a decadent choice for dessert or as a snack. You would never guess the protein content is high and calories fairly low. Especially for such an ample portion. Top with your favorite fresh or frozen fruit. Shown topped with cherries. Serves 6 Per 147 serving 180 calories 13.2g protein 20.1g carbohydrate 4.9g fat
Pina Colada Chia Seed PuddingDelicious and decadent I love that this very fresh tasting pudding is made using ingredients found in the pantry. Great topped with sliced pineapple, chopped nuts, or shredded coconut. Don’t have pineapple? Try it with canned mandarin oranges or peaches instead. Shown topped with canned sliced pineapple. Serves 8 Per 128g serving 208 calories 12.1g protein 12.5g carbohydrate 11.8g fat
Maple Balsamic VinaigretteWe all need and easy and tasty salad dressing recipe and this is my main go to. I always have the ingredients in my pantry and it never fails to brighten any salad I put it on. My little girl also loves it as a dip for the homemade rolls I make! Makes 10 servings For 14g serving 66 calories 0g protein 4g carbohydrate 5.5g fat
Crockpot Chicken ChiliYou will never get bored with meal prepped food again when you make something yummy like this crockpot chicken chili! Enjoy on it’s own, over rice, in a taco, as a burrito filling, and as dip for tortilla chips. Pictured on it’s own and topped with cheese, Greek yogurt. salsa verde, and hot sauce! Be creative and let this flavorful chili keep your meal times inspired and flavorful all week long! Makes 10 servings Per 290g serving 200 calories 24.7g protien 21.9g carbohydrate 1.3g fat
5 Minute Protein Pumpkin Pie MousseHigh volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This makes a delightful breakfast, snack, or dessert elegant enough for company. Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make. Serves 1 285 calories 25g protein 35g carbohydrate 6g fat Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher!
Double Chocolate Fudge Protein BrownieNow you must keep the secret ingredient a secret! The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through. With these macros and calories you can now certainly enjoy brownies everyday!! Makes 8 servings Per 60g serving 135 calories 9g protein 19g carbohydrate 3.5 fat
Tropical Unicorn Protein BlondieThis fun and whimsical variation of a blondie tastes just as the name implies! Like a tropical unicorn! It is also macro friendly and high in protein. Kid approved! Leave the baking chips out if you want to decrease their calories even more. There are always options to make all of my recipes suit your needs and preferences! Makes 8 servings Per 67g serving 170 calories 8.4g protein 23.6g carbohydrate 4.7g fat
Homestyle Beef and Veggie Soup with Optional NoodlesA long time family favorite, my daughter absolutely loves this soup with pasta noodles! The trick is to make the pasta noodles separately and add in when it is time to reheat. Otherwise you end up with soggy noodles. Soups are a no brainer when it comes to meal prep as they taste better as the week goes on, they store well, and they are very easy to reheat. Super kid approved recipe! Serves 10 Per 300g serving of soup without pasta noodles 228 calories 20.3g protein 12.6g carbohydrate 11.4g fat Per 300g serving of Soup With 108g serving of cooked pasta noodles 389 calories 25.9g protein 46.5g carbohydrate 12.2g fat
Red Ginger BBQThis delicious BBQ is a great way to bring loads of flavor to whatever protein you choose to pair it with. I personally love it with boneless skinless chicken breast, but feel free to use something else. If you are using tempeh or tofu reduce the cooking time and only simmer covered about 10 minutes. This BBQ is delicious over rice, on a homemade roll, or in a wrap. Enjoy it differently everyday and keep things interesting! Want it spicy? Add in 1 tbsp of your favorite hot sauce during cooking. Makes 12 servings For 116g serving 109 calories 18.4g protein 6.3g carbohydrate .8g fat
Homestyle Stock for Sustainable LivingFood waste is one of the things in life I get the most upset about. It’s terrible to see people wasting food. As a long time gardener and homesteader I know first hand how difficult and amazing it it to successfully grow food from seed to table or to raise an animal from birth to death. When we waste food we negate the sacrifices made to bring us the gift of it’s nourishment. Please don’t waste food. Take what you need, enjoy what you take and do your best to give back to the world that sustains you. Compost anything you can’t use for stock. Making stock is a delicious way to give thanks to the plants and animals that gave their lives to support yours. Drink on it’s own, use instead of water in soups or stews. Use it to cook pasta or potatoes instead of water. The possibilities are endless! Servings, Calories, and Macronutrients will vary depending on what ingredients you use.
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Save time, save money, and reach your fitness goals by using my favorite recipes perfect for meal prep! Find the joy of cooking and eating again while still reaching your goals! No more wondering what you should eat and succumbing to takeout or calorie dense convenience foods. These are the recipes I have personally created and used consistently to lose and keep off over 135lbs!! Most recipes are packed with protein so if you want to lose fat and build muscle having these foods made ahead of time will ensure you make your goals happen. I've also included my favorite quick recipes for those times when your meal prepped foods run low. That way you have no excuse not to eat well! Calorie and macronutrient breakdown included with every recipe. All recipes are kid and husband approved!