Ingredients for 1 serving:

1⁄2 cup old fashioned oats
1 pinch salt
1 small apple
1⁄2 tsp cinnamon
1 dash nutmeg
Cooking spray
1⁄2 cup Fairlife milk
1⁄2 cup water
1⁄2 to 1 scoop vanilla or plain protein powder

Directions:

Dice apple into bite-sized pieces, spray pan with cooking spray and add apples + cinnamon + nutmeg, stirring occasionally until apples soften to your liking. Meanwhile, bring water and milk to a simmer (careful not to boil it over!) before adding the oats and a pinch of salt. Turn to low and let the oats absorb most of the liquid. Once softened but not dry, turn off the heat and stir. Add the protein powder and stir again, and finally add the apples and stir one more time. To make this for the week, simply multiply the recipe by how many days you’d like to have it!

Enjoy! AC

Ingredients for 1 serving:
1⁄2 cup old fashioned oats
1⁄2 cup Fairlife milk
1⁄2 cup water
1 scoop Tera’s Whey Bourbon Vanilla Protein Powder (or 1⁄2 scoop if another brand with a big scooper)
1 cup whole frozen strawberries, thawed and cut into quarters
1 tbsp Jif Whips! Peanut Butter in a small ramekin

Directions:

Bring water and milk to a simmer (careful not to boil it over!) before adding the oats. Turn to low and let the oats absorb most of the liquid. Once softened but not dry, turn off the heat and stir. Add the protein powder and stir again until all powder is absorbed and melty. Transfer to bowl and top with strawberries. Microwave peanut butter so you can drizzle it over the top (you could also mix it in if you want to skip this step). Top with a tiny sprinkle of chia seeds (you can also skip this step if you don’t like them)
To make this for the week, simply multiply the recipe by how many days you’d like to have it!

Enjoy!

Makes 4 servings, can easily be doubled in a 9×13 inch pan

• cooking spray
• 8 large eggs
• 1/4 cup Fairlife skim milk
• 2 tsp Italian seasoning
• 1 onion, diced
• 1 tsp salt if your Italian seasoning doesn’t have any

• 1 green pepper, diced
• ½ cup pizza sauce or marinara sauce
• 1 package turkey pepperoni cut into quarters
• 1 cup mozzarella (made with 2% milk or part skim)

Instructions

1. Preheat the oven to 375° and spray an 8×8 baking dish with cooking spray
2. Cook the peppers and onions in a pan with cooking spray- low & slow until soft and set aside to cool
3. Crack the eggs into a bowl and add the milk. Whisk until light and frothy.
4. Season with Italian seasoning and salt if using. Whisk to combine.
5. Stir in the peppers and onions. Pour into the greased pan.
6. Swirl the pizza sauce on top. Sprinkle cheese on top of that and top with pepperoni.
7. Bake for 25 minutes. Let cool 20 minutes before cutting and serving.

Ingredients

• Cooking spray
• 2 teaspoons olive oil
• 1 cup diced bell peppers
• 1/2 yellow onion, diced
• 5 ounces fresh baby spinach
• 8 eggs
• 3 cups grated sweet potato (from 1 large sweet potato)

• 3/4 cup Fairlife skim milk
• 1/2 cup 2% low fat cottage cheese
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• ½ cup part skim mozzarella cheese, shredded

How to Make It
Step 1 : Preheat oven to 350°F. Grease a 9×13 inch-baking dish with nonstick spray.

Step 2 : Heat oil in a large nonstick skillet over medium heat. Add peppers and onion; cook 3-4 minutes, until tender. Add spinach; cook until wilted; 1-2 minutes.

Step 3 : Arrange shredded sweet potatoes in prepared baking dish. Top evenly with pepper and spinach mixture.

Step 4 : In a large bowl, combine eggs, milk, cottage cheese, cayenne pepper, salt, and black pepper. Stir with a whisk. Pour into baking dish. Top with mozzarella cheese. Bake at 350°F for 35 minutes, or until golden around the edges. Slice into 6 pieces.

• 1 lb ground turkey mixed with Worcestershire sauce + 1 cup 2% cheddar + seasoned salt, make 3 patties and broil on high 8 minutes per side
• Bed of lettuce, tomato, avocado, green onion, dill pickles diced, cut up burgers and put on top of salad
• Mix: ranch thinned out + ketchup + yellow mustard (3 tbsp ranch + 2 tbsp ketchup + 1 tbsp mustard)
• *Note: you can also not put any cheese in the patties and put it on top as pictured!

AC’s Roast Chicken (stolen from Glamour magazine & Ina Garten)
Ingredients

• 1 whole chicken (approximately 4-­‐5 pounds)
• 2 lemons-­‐ juice one and prick the other one all over with a fork
• 1 tablespoon kosher or coarse sea salt
• 1 teaspoon freshly ground pepper
• 2 tbsp olive oil
• Herbs: 4 rosemary sprigs, 4 sage sprigs, 8 thyme sprigs (you can also buy the fresh
poultry herb blend at the store)

Preparation

Position an oven rack in the upper third of the oven and preheat the oven to 400°F. Remove the giblets from the chicken, wash the chicken inside and out with cold water, then let the chicken drain, cavity down, in a colander for 2 minutes.

Pat the chicken dry with paper towels. Place the chicken breast-­‐side down in a medium roasting pan (9×13 works fine) and pour the lemon juice all over the chicken, both inside and out. Then pour the olive oil all over, inside and out. Season the chicken all over with salt and pepper inside and out.

Put the lemon you pricked inside the chicken’s cavity.

Put the chicken in the oven,breast side down, lower the oven temperature to 350°F, and roast, uncovered, for 15 minutes.

Remove the roasting pan from the oven. Using tongs or two wooden spoons, turn the chicken breast-­‐side up. Tuck the herbs down around the sides of the chicken in the pan. Your kitchen is about to smell SO good. Put it back in the oven and roast for 18 minutes per pound of chicken. Example: 4.5 lb chicken would need to cook for 81 minutes in addition to the 15 minutes you’ve already cooked it.

Let the chicken rest for 15 minutes before carving. Before you put it away, pull the chicken off the bones and pour the juices from the roasting pan on top of the sliced chicken.

You can do this 🙂

Greek chicken bowl (4 servings)
Ingredients:

2 lemons
Olive oil
Dry greek seasoning, dry rosemary & oregano OR fresh rosemary & oregano
Teeny potatoes (any color) 2 lb bag
Biggest container or 2 bags baby spinach
Baby cucumbers (Persian ones)
Cherry tomatoes (the mini heirloom ones at TJs are good but get whatever is easy!)
Hummus or tzatziki
Fat Free feta
1 lb chicken breast

Marinate the chicken in the juice + zest of one of the lemons, 2 tbsp olive oil and the herbs for 24 hours. Bake it at 400 for 27 minutes, and then set it aside to rest for at least 10 mins. Cut the potatoes in half, toss in a little olive oil and flake salt and pepper. Roast at 400 for 25-30 minutes. If your oven is big enough you can cook the chicken and potatoes side by side, but don’t put one on the rack above the other because the heat won’t distribute properly. Bowl assembly: 2 big handfuls spinach, sliced cucumber, tomato, feta, potato, chicken, big dollop hummus or tzatziki, lemon wedge. Think cobb salad style assembly!

Maple Dijon Chicken (fka “man pleasing chicken” from Witty in the City)

• Chicken breasts- 3
• Dijon mustard- 1/2 cup
• Maple syrup- 1/4 cup
• Rice/rice wine vinegar- 1 tablespoon
• Fresh rosemary
• Salt and pepper

Preheat oven to 450 degrees. Wash the breasts and pat dry with paper towels. Salt and pepper them on both sides. Line a baking dish with foil (it’s messy!). Mix up the mustard, maple syrup and vinegar. Put thighs in dish and pour sauce over. Turn them so they get coated. Top with sprigs of rosemary and bake for 40 minutes. Toss out the rosemary when it’s finished.
1 serving = 1 breast with sauce

Ingredients:

• Ahi Tuna (TJ’s frozen wild caught)
• Sesame Seeds
• Mixed Asian Veggies
• Teriyaki Sauce (choose a bottled variety with as little sugar as possible)
• Brown Rice or quinoa

Directions:

Rinse tuna & pat dry. Salt & pepper both sides. Steam veggies, toss them with teriyaki sauce and cook rice/quinoa. Get a griddle/fry pan very hot and spray with oil. Generously sprinkle tuna with sesame seeds and pat into the tuna on both sides. Sear the tuna for 2 minutes per side and remove from heat immediately. Slice it before building bowls with rice, veggies and tuna on top.

Turkey Taco Bowls

• 1 cup brown rice
• 2 tablespoons olive oil
• 2 pounds ground turkey
• Romaine lettuce, washed and chopped
• 2 containers Frontera
• 2 (15-ounce) cans black beans, drained and rinsed
• 2 avocados
• Pico de Gallo (prepared section whole foods)
• Optional: 2% cheese (whatever kind you like)

1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.

2. Heat olive oil in a large stockpot or Dutch oven over medium high heat. Add ground turkey and cook until browned, about 3-5 minutes, making sure to crumble the turkey as it cooks. Drain excess fat (there won’t be much). Stir in Taco sauces and both cans black beans

3. Serve: Bed of lettuce + 3/4 cup turkey mixture + rice (for kids) + pico + 1⁄4 avocado + cheese