BREAKFAST

Chocolate Peanut Butter Cup Overnight Oats

Prep Time: 5 mins | Cook Time: 0 min (overnight rest) | Serves: 1

Ingredients

• Rolled oats: 55g / 1.9 oz / 1/2 cup + 1 Tbsp
• Chocolate whey protein powder: 30g / 1.1 oz / 1 scoop
• PB2 (powdered peanut butter): 14g / 0.5 oz / 2 Tbsp
• Cacao powder: 3g / 0.1 oz / 1 tsp
• Chia seeds: 8g / 0.3 oz / 2 tsp
• Ripe banana: 120g / 4.2 oz / 1 medium (half mashed, half chopped)
• Skyr or plain Greek yogurt: 60g / 2.1 oz / 3 Tbsp
• Unsweetened almond milk: 150ml / 5.1 fl oz / 1/2 cup
• Honey: 7g / 0.25 oz / 1 tsp
• Ground cinnamon: 1 1/2 tsp
• Tiny pinch of salt
• Optional toppings (not included in macros): dark chocolate chips, crushed peanuts, cacao nibs

Directions

1. In a jar or container, combine oats, protein powder, PB2, cacao powder, chia seeds, cinnamon, and salt. Stir to mix dry ingredients.
2. Mash half the banana directly into the mixture and stir well.
3. Add the Skyr or Greek yogurt and mix until creamy and fully combined.
4. Slowly pour in the almond milk while stirring, then drizzle in the honey.
5. Fold in the chopped banana pieces.
6. Cover and refrigerate overnight (or at least 6 hours).
7. In the morning, stir well. If too thick, add a small splash of almond milk and stir again.

Meal Prep Instructions

• Batch Ahead: Make up to 3 jars at once - prep all ingredients simultaneously and divide evenly. Keeps well for up to 3 days in the fridge.
• Storage: Refrigerate in sealed jars or airtight containers for up to 3 days. Stir before eating each day as the oats continue to absorb liquid overnight.
• Reheat: Best served cold straight from the fridge. If you prefer it warm/room temperature, microwave for 30-60 seconds and stir well.

One-Pan Egg, Black Bean & Quinoa Skillet

Prep Time: 5 mins | Cook Time: 25 mins | Serves: 4

Ingredients

• Black beans (canned, drained & rinsed): 480g / 17 oz / 2 cans
• Quinoa (dry): 200g / 7 oz / 1 cup
• Whole eggs: 200g / 7 oz / 4 large eggs
• Egg whites: 184g / 6.5 oz / 3/4 cup
• Vegetable broth (low sodium): 480ml / 16 fl oz / 2 cups
• Shredded cheddar (reduced fat): 80g / 2.8 oz / 3/4 cup
• Red bell pepper (diced): 150g / 5.3 oz / 1 large
• Corn (frozen or canned, drained): 150g / 5.3 oz / 1 cup
• Red onion (diced): 100g / 3.5 oz / 1/2 cup
• Garlic cloves (minced): 10g / 0.35 oz / 3 cloves
• Olive oil: 15ml / 0.5 fl oz / 1 Tbsp
• Ground cumin: 1 1/2 tsp
• Smoked paprika: 1 tsp
• Chili powder: 1 tsp
• Salt & pepper: to taste
• Salsa or hot sauce (to serve): to taste

Directions

1. Rinse quinoa well. Combine quinoa and broth in a large oven-safe skillet. Bring to a boil, reduce heat, cover and simmer 12-15 minutes until quinoa is cooked and liquid absorbed.
2. Fluff quinoa with a fork. Push to the sides of the pan. Add olive oil to the center and sauté red onion, bell pepper, and garlic 3-4 minutes.
3. Stir everything together. Add black beans, corn, cumin, smoked paprika, and chili powder. Cook 2-3 minutes to heat through.
4. Whisk egg whites lightly and pour over the mixture. Stir gently and cook 2 minutes until mostly set.
5. Create 4 wells. Crack a whole egg into each. Cover and cook 4-5 minutes until whites are set.
6. Sprinkle cheddar on top. Cover 1 minute to melt. Serve with salsa or hot sauce.

Meal Prep Instructions

• Batch Cook: Cook the quinoa and black bean base in full. Divide into 4 portions. Each meal, reheat a portion in a skillet over medium heat, then cook 1 egg per serving fresh.
• Assemble Ahead (Option 1): Store the quinoa-bean base in meal-prep containers up to 4 days. Reheat in the microwave 2-3 minutes, then top with a freshly cooked egg and salsa.
• Freeze for Later (Option 2): Freeze the bean-quinoa base (no eggs or cheese) up to 2 months. Thaw overnight, reheat, and cook eggs and add cheese fresh when serving.

Tofu and Egg Breakfast Scramble

Prep Time: 10 mins | Cook Time: 10 mins | Serves: 4

Ingredients

• Extra-firm tofu, pressed: 800g / 28 oz / 4 cups crumbled
• Whole eggs: 200g / 7 oz / 4 large eggs
• Nutritional yeast: 40g / 1.4 oz / 4 Tbsp
• Baby spinach: 120g / 4.2 oz / 4 large handfuls
• Cherry tomatoes, halved: 200g / 7 oz / 1 1/2 cups
• Yellow onion, diced: 120g / 4.2 oz / 1 medium
• Garlic cloves, minced: 12g / 0.4 oz / 4 cloves
• Olive oil: 20ml / 0.7 fl oz / 4 tsp
• Turmeric: 4g / 2 tsp
• Smoked paprika: 4g / 2 tsp
• Garlic powder: 2g / 1 tsp
• Cumin: 2g / 1 tsp
• Salt & black pepper: to taste

Directions

1. Press tofu for at least 10 minutes, then crumble into bite-sized pieces with your hands.
2. Heat olive oil in a large skillet over medium-high heat. Sauté onion for 3-4 minutes until softened. Add garlic and cook 1 minute more.
3. Add crumbled tofu. Stir in turmeric, smoked paprika, garlic powder, cumin, salt, and pepper. Cook 4-5 minutes, stirring occasionally, until tofu is lightly golden.
4. Push tofu to the side of the pan. Crack in eggs and scramble gently until just set, then fold into the tofu mixture.
5. Stir in spinach and tomatoes. Cook 1-2 minutes until spinach is wilted and tomatoes are softened.
6. Stir in nutritional yeast. Taste and adjust seasoning. Serve immediately or divide into 4 meal prep containers.

Meal Prep Instructions

• Batch Prep: Cook the Full Recipe. Make the entire scramble at once. Cool and divide into 4 airtight containers. Refrigerate up to 4 days.
• Reheat: Microwave for 1.5-2 minutes, stirring halfway. Add a splash of water before reheating to prevent dryness. Or reheat in a skillet over medium heat for 3-4 minutes.
• Freeze for Later: Omit eggs before freezing; scramble eggs fresh when reheating. Freeze tofu base up to 1 month. Thaw overnight in fridge before reheating.

Edamame Avo Toast

Prep Time: 15 mins | Cook Time: 12 mins | Serves: 4

Ingredients

• Cottage cheese: 226g / 8 oz / 1 cup
• Shelled edamame (steamed): 150g / 5.3 oz / ~1 cup (2 servings)
• Avocado (medium, flesh only): 150g / 5.3 oz / 1 avocado
• Fresh cilantro: 10g / 0.35 oz / small handful (~1/4 cup loosely packed)
• Lime or lemon juice: 30g / 1 oz / 2 Tbsp
• Salt: 1/2 tsp (or to taste)
• Black pepper: 1/4 tsp
• Eggs: 400g / 14 oz / 8 large eggs
• Dave's Killer Bread: 160g / 5.6 oz / 4 slices

Directions

1. Place eggs in a saucepan and cover with water. Bring to a boil, then cover, remove from heat, and let sit 10-12 minutes. Transfer to ice water, peel, and refrigerate.
2. Add cottage cheese, edamame, avocado, cilantro, citrus juice, salt, and pepper to a food processor.
3. Blend until mostly smooth with a lightly textured consistency. Taste and adjust seasoning if needed.
4. Divide the mixture evenly into 4 portions and store chilled.
5. To serve, toast one slice of Dave's Killer Bread.
6. Spread one portion of the edamame-avocado mixture onto the toast.
7. Plate with two boiled eggs (halved if desired), season lightly with salt and pepper, and serve.

Meal Prep Instructions

• Batch Prep the Spread: Blend the cottage cheese, edamame, avocado, cilantro, and citrus juice all at once and divide into 4 airtight containers. Press a small piece of plastic wrap directly on the surface to slow avocado browning.
• Refrigerate (Option 1): Store spread and boiled eggs in separate airtight containers up to 4 days. Toast bread fresh when serving for best texture. Assemble in under 3 minutes.
• Freeze for Later (Option 2): The spread can be frozen, though texture softens slightly after thawing. Freeze portions up to 1 month. Thaw overnight in the fridge and stir before using. Boiled eggs and bread are best made fresh rather than frozen.

Coach's Tip

Pre-peel eggs and store two per container alongside a portion of spread. In the morning, just toast bread and assemble. Breakfast becomes a 90-second operation instead of a morning negotiation.

Chocolate Protein Smoothie

Prep Time: 5 min | Cook Time: 0 min | Serves: 1

Ingredients

• Unsweetened almond milk: 240 ml / 8 fl oz / 1 cup
• Plain Greek yogurt (2%): 100 g / 3.5 oz / 1/2 cup
• Chocolate whey or plant-based protein powder: 30 g / 1.05 oz / 1 scoop
• Frozen banana: 100 g / 3.5 oz / ~1 small
• Natural peanut butter or almond butter: 10 g / 0.35 oz / 2 tsp
• Unsweetened cocoa powder: 5 g / 0.18 oz / 1 Tbsp
• Honey or pure maple syrup: 5 g / 0.18 oz / 1 tsp
• Chia seeds: 5 g / 0.18 oz / 1 tsp
• Ice cubes: 5-6 (adjust for thickness)
• Pinch of salt (enhances chocolate flavor)
• Optional: 1 1/2 tsp vanilla extract or 1-2 espresso ice cubes (mocha twist)

Directions

1. Add ingredients to a blender in this order: milk, yogurt, protein powder, banana, nut butter, cocoa powder, then remaining items.
2. Blend on high 45-60 seconds until thick and creamy. Add a splash more milk if too dense.
3. Taste and adjust sweetness with a drizzle of honey or a few banana slices, if desired.
4. Pour into a glass; dust with cocoa or add chocolate shavings (optional).

Meal Prep Instructions

• Smoothie Packs: Portion banana, cocoa powder, protein powder, and chia seeds into freezer bags (3-5 at once). In the morning, add yogurt, nut butter, and almond milk; blend and go.
• Storage: Best enjoyed fresh, but refrigerate up to 24 hours in a shaker or sealed jar. Shake or re-blend before drinking.
• Freezer Option: Blend fully, pour into a mason jar or popsicle mold, and freeze for a "protein fudge shake."

Coach's Tip

Don't skimp on the salt + cocoa - that combo deepens chocolate flavor and cuts protein aftertaste. Blend longer than you think (45-60 sec), and use frozen banana only for a silky, frosty texture.

Apple Pie Overnight Oats

Prep Time: 10 min | Cook Time: 5 min (for apples) | Serves: 1

Ingredients

• Rolled oats: 50 g / 1.8 oz / 1/2 cup
• Vanilla whey protein powder: 10 g / 0.35 oz / 1/3 scoop
• Greek yogurt (plain, 2%): 100 g / 3.5 oz / 1/2 cup
• 2% milk: 120 ml / 4 fl oz / 1/2 cup
• Apple (peeled & chopped): 80 g / 2.8 oz / 1/2 medium apple
• Chia seeds: 8 g / 0.3 oz / 2 tsp
• Pure maple syrup: 10 g / 0.35 oz / 2 tsp
• Coconut oil or butter: 2 g / 1/2 tsp (for sautéing apple)
• Cinnamon: 1/2 tsp
• Nutmeg: pinch
• Raisins: 10 g / 1 Tbsp
• Salt: pinch
• Optional toppings: extra cinnamon, walnuts, granola, or apple slices (not included in macros)

Directions

1. Sauté the apple: In a small pan over medium heat, melt coconut oil. Add chopped apple, maple syrup, cinnamon, nutmeg, and a pinch of salt. Cook 3-5 minutes until soft, caramelized, and fragrant.
2. Combine: In a jar or container, mix oats, protein powder, chia seeds, raisins, yogurt, and milk. Whisk protein into milk first to dissolve smoothly. Add the warm apples and stir.
3. Chill: Cover and refrigerate overnight (or at least 4 hours).
4. In the morning: Stir again and add a splash of milk if too thick.
5. Serve: Enjoy cold or warm. Microwave 45-60 seconds for a cozy "apple pie" oatmeal vibe.

Meal Prep Instructions

• Batch Ahead (Using Oven-Roasted Apples): Roast 2-3 apples at 400°F (200°C) for 15-20 min with cinnamon, maple syrup, raisins, and a pinch of salt. Cool, then portion ~80 g apple mixture per jar.
• Storage: Make 3-4 jars at once and refrigerate up to 4 days. Stir before serving; add a splash of milk if needed to loosen.
• Reheat Option: Microwave 45-60 sec for warm, dessert-style oats.

Coach's Tip

Sprinkle crushed walnuts, granola, or a few oats on top before reheating for a "baked crumble" effect - it adds texture and makes the oats taste like warm apple crisp.

Tropical Protein Smoothie

Prep Time: 5 min | Cook Time: 0 min | Serves: 1

Ingredients

• Frozen pineapple chunks: 75 g / 2.6 oz / 1/2 cup
• Frozen mango: 75 g / 2.6 oz / 1/2 cup
• Unsweetened coconut milk (carton-style): 240 ml / 8 fl oz / 1 cup
• Vanilla whey protein powder: 30 g / 1.05 oz / 1 scoop
• Greek yogurt (plain, 2%): 100 g / 3.5 oz / 1/2 cup
• Chia seeds: 7 g / 0.25 oz / 2 tsp
• Honey or maple syrup: 5 g / 0.18 oz / 1 tsp (optional)
• Ice cubes: 4-5 (optional, for texture)
• Optional: splash of lime juice or vanilla extract for piña colada flavor

Directions

1. Add all ingredients to a blender in this order: coconut milk, yogurt, protein powder, fruit, chia seeds, and ice (if using).
2. Blend on high until smooth and creamy. Add a splash more milk if needed to reach desired consistency.
3. Taste and adjust sweetness with honey or extra fruit, if needed.
4. Pour into a glass or shaker cup and enjoy immediately.

Meal Prep Instructions

• Prep Ahead: Portion mango and pineapple into freezer bags/containers (add chia seeds + protein powder if you like). In the morning, add liquid and blend.
• Storage: Best consumed fresh, but blended smoothies can be refrigerated up to 24 hours. Shake or re-blend before drinking.
• Freezer Packs: Make 3-5 "smoothie packs" with all ingredients (except liquid and yogurt) and freeze up to 1 month.

Coach's Tip

For that creamy piña colada vibe, blend longer - about 45-60 seconds. The extra air time makes it thick, frothy, and milkshake-like without added fat.

Yogurt & Berry Parfait

Prep Time: 5 min | Cook Time: 0 min | Serves: 1

Ingredients

• Plain Greek yogurt (nonfat or 2%): 200 g / 7 oz / ~1 cup
• Maple syrup: 10 g / 0.35 oz / 2 tsp
• Mixed berries (blueberries, raspberries, or strawberries): 75 g / 2.6 oz / 1/2 cup
• High-protein granola (look for 12-15 g protein per 100 g): 40 g / 1.4 oz / ~1/3-1/2 cup
• Dark chocolate chips: 7 g / 0.25 oz / 1 Tbsp

Directions

1. Spoon Greek yogurt into a glass or meal-prep container.
2. Drizzle with maple syrup, layer with mixed berries, high-protein granola, and top with dark chocolate chips.
3. Serve immediately or chill until ready to eat.

Meal Prep Instructions

• Layer Fresh: Keep granola and chocolate chips separate until serving to maintain crunch. Yogurt and berries can be combined up to 2 days in advance.

Chocolate PB Baked Oat Cake

Prep Time: 10 min | Cook Time: 25-30 min | Serves: 1 large or 2 smaller portions

Ingredients

• Rolled oats: 50g / 1.8 oz / 1/2 cup
• Unsweetened almond milk: 83ml / 2.8 fl oz / 1/3 cup
• Ripe banana (mashed): 80g / 2.8 oz / about 1/2 medium
• Chocolate whey protein: 20g / 0.7 oz / 2/3 scoop
• Natural peanut butter: 10g / 0.35 oz / 2 tsp
• Raisins: 10g / 0.35 oz / 2 tsp
• Dark chocolate (chopped): 5g / 0.2 oz / ~1 Tbsp finely chopped
• Honey: 8g / 0.3 oz / 1 1/2 Tbsp
• Egg: ~1 small
• Baking powder: 1/2 tsp
• Pinch of salt
• Dash of cinnamon and vanilla extract

Directions

1. Preheat oven to 350°F / 175°C. Grease a ramekin or small baking dish.
2. Add oats, almond milk, banana, peanut butter, honey, egg, protein powder, baking powder, salt, cinnamon, and vanilla to a blender. Blend until smooth (do not over-blend). Rest 5 minutes to thicken.
3. Fold in raisins.
4. Pour into dish and bake 25-30 minutes, or until firm in the center.
5. Cool slightly; top with melted dark chocolate before serving.

Meal Prep Instructions

• Prep three at once: Save time, cut cleanup, and have a protein-packed breakfast ready for busy mornings.
• Batch for 3 servings: Oats 150g (1 1/2 cups), almond milk 250ml (1 cup), bananas ~240g (2 medium), chocolate whey 60g (2 scoops), peanut butter 30g (2 Tbsp), raisins 30g (2 Tbsp), dark chocolate 15g (1 Tbsp), honey 24g (1 1/2 Tbsp), eggs 3 small (or 2 large), baking powder 1 1/2 tsp, salt, cinnamon & vanilla to taste.
• How to bake: Divide into 3 containers (or muffin tin for 6 smaller bakes). Bake 350°F (175°C) for 25-30 min until set.
• Storage: Refrigerate up to 4 days, or freeze individually up to 1 month.
• Reheat: Microwave 1-2 min, or oven 325°F (160°C) for 10-12 min.

One-Pan Shakshuka with Lentils & Eggs

Prep Time: 10 mins | Cook Time: 25 mins | Serves: 4

Ingredients

• Green or brown lentils (cooked): 480g / 17 oz / 2 cups
• Whole eggs: 200g / 7 oz / 4 large eggs
• Egg whites: 184g / 6.5 oz / 3/4 cup
• Crushed tomatoes (canned): 800g / 28 oz / 2 cans
• Red bell pepper (diced): 150g / 5.3 oz / 1 large
• Yellow onion (diced): 120g / 4.2 oz / 1 medium
• Garlic cloves (minced): 15g / 0.5 oz / 4 cloves
• Feta cheese (crumbled): 80g / 2.8 oz / 1/2 cup
• Olive oil: 15ml / 0.5 fl oz / 1 Tbsp
• Smoked paprika: 2 tsp
• Ground cumin: 1 tsp
• Chili flakes: 1/2 tsp
• Salt & pepper: to taste
• Fresh parsley (to garnish): handful

Directions

1. Heat olive oil in a large oven-safe skillet over medium heat. Sauté onion and bell pepper for 5-6 minutes until softened.
2. Add garlic, smoked paprika, cumin, and chili flakes. Cook 1 minute until fragrant.
3. Stir in crushed tomatoes and cooked lentils. Season with salt and pepper. Simmer on low for 8-10 minutes.
4. Whisk egg whites and pour evenly over the sauce. Create 4 wells and crack a whole egg into each well.
5. Cover the pan and cook on low-medium for 5-7 minutes until egg whites are just set but yolks remain slightly runny.
6. Top with crumbled feta and fresh parsley. Serve directly from the pan with crusty bread or pita.

Meal Prep Instructions

• Batch Cook: Make the tomato-lentil base in bulk and refrigerate up to 4 days. Reheat a portion in a small skillet and cook eggs fresh each time.
• Assemble Ahead (Option 1): Store the sauce base in meal-prep containers. Each morning, pour into a pan, heat, add eggs, and cook in 10 minutes.
• Freeze for Later (Option 2): Freeze just the tomato-lentil sauce in portions for up to 2 months. Thaw overnight, reheat, and cook eggs fresh.

Tropical Layered Chia Pudding

Prep Time: 10 mins | Set Time: Overnight (or minimum 4 hours) | Serves: 4

Ingredients

• Chia seeds: 120g / 4.2 oz / 1/2 cup
• Unsweetened carton coconut milk: 800ml / 27 fl oz / 3 1/2 cups
• Hemp seeds: 55g / 1.9 oz / 4 Tbsp
• Honey or maple syrup: 20g / 0.7 oz / 1 Tbsp
• Vanilla extract: 5ml / 1 tsp
• Lime zest: 4g / 1 tsp
• Plain Greek yogurt (2%): 560g / 19.8 oz / 2 1/2 cups
• Honey (for yogurt layer): 15g / 0.5 oz / 1 Tbsp
• Fresh mango (diced): 200g / 7 oz / 1 1/2 cups
• Fresh pineapple (chunks): 150g / 5.3 oz / 1 cup
• Toasted coconut flakes (unsweetened): 30g / 1 oz / 1/2 cup
• Lime juice: 20g / 0.7 oz / 1 1/2 Tbsp

Directions

1. Make the chia base: In a large bowl or jug, whisk together coconut milk, honey, vanilla extract, and lime zest until combined. Stir in chia seeds and hemp seeds and whisk well to distribute evenly. Let sit 5 minutes, then whisk again to prevent clumping.
2. Divide the chia mixture evenly into 4 jars or containers. Cover and refrigerate overnight or at least 4 hours until thick and pudding-like.
3. Prep the toppings: Toss diced mango and pineapple with lime juice. Refrigerate until ready to serve.
4. Make the yogurt layer: Stir honey into Greek yogurt until smooth.
5. Assemble: Spoon a generous layer of honey yogurt over each chia pudding. Top with mango, pineapple, toasted coconut flakes, and an extra drizzle of honey if desired. Serve straight from the fridge.

Meal Prep Instructions

• Batch Prep: Make all 4 jars Sunday night - they're ready to grab all week. Add yogurt and toppings fresh each morning for best texture and colour. Takes under 2 minutes to assemble.
• Refrigerate (Option 1): Store chia pudding base in sealed jars up to 5 days. Keep mango and pineapple in a separate airtight container up to 3 days. Yogurt layer is best added fresh each morning.
• Freeze for Later (Option 2): The chia base freezes well up to 1 month. Thaw overnight in the fridge. Always add yogurt and fresh fruit on the day of serving.

Spinach Potato Breakfast Frittata

Prep Time: 15 mins | Cook Time: 25 mins | Serves: 4

Ingredients

• Yukon gold potatoes (small): 300g / 10.6 oz / ~2 small potatoes
• Garlic cloves: 6g / 0.2 oz / 2 cloves
• Fresh (or dried) thyme: 2 tsp / 2g
• Eggs: 400g / 14 oz / 8 large eggs
• Light cooking cream: 60g / 2.1 oz / 1/4 cup
• Gruyère, Fontina or cheddar cheese (grated): 113g / 4 oz / 1 cup
• Baby spinach: 60g / 2 oz / 2 cups
• Cherry tomatoes (halved): 300g / 10.6 oz / 2 cups
• Olive oil: 28g / 1 oz / 2 Tbsp
• Salt: 1 tsp
• Black pepper: 1/4 tsp

Directions

1. Preheat oven to 400°F / 200°C.
2. Thinly slice the potatoes and mince the garlic. Halve the cherry tomatoes and grate the cheese if needed.
3. Heat olive oil in an oven-safe skillet over medium heat. Add the sliced potatoes, salt, and pepper. Cook 5-6 minutes until tender and lightly golden.
4. Add garlic, thyme, spinach, and cherry tomatoes. Cook 1-2 minutes until spinach wilts.
5. In a bowl, whisk eggs with light cream until smooth. Pour mixture evenly into the skillet.
6. Sprinkle cheese evenly over the top and cook on the stovetop 1-2 minutes until the edges begin to set.
7. Transfer skillet to oven and bake 8-10 minutes until the eggs are fully set. Broil 1-2 minutes for a lightly golden top if desired.
8. Cool for 5 minutes, slice into 4 wedges, and serve.

Meal Prep Instructions

• Batch Cook Entire Frittata: This recipe is ideal for meal prep. Cook the full frittata, cool completely, and slice into 4 portions.
• Refrigerate (Option 1): Store slices in airtight containers up to 4 days. Reheat in microwave 60-90 seconds or air fryer 3-4 minutes.
• Freeze for Later (Option 2): Wrap individual slices and freeze up to 1 month. Reheat from frozen in microwave 2-3 minutes or oven at 350°F / 175°C for ~15 minutes.

High-Protein Veggie Quiche

Prep Time: 10 min | Cook Time: 30-35 min | Serves: 1 (personal quiche) or 2 smaller portions

Ingredients

Crust:

• Whole-wheat tortilla (7-8 in): 50 g / 1.8 oz / 1 tortilla
• Olive oil spray, for misting (keeps calories low while crisping)

Filling:

• Large eggs: 2 (100 g / 3.5 oz)
• Egg whites: 66 g / 2.3 oz / 1/3 cup
• Low-fat cottage cheese (1-2%): 80 g / 2.8 oz / ~1/3 cup
• Part-skim mozzarella (shredded) or cheddar: 28 g / 1 oz / 1/4 cup
• Red bell pepper, diced: 40 g / 1.4 oz / ~1/4 cup
• Baby spinach, chopped: 30 g / 1.0 oz / ~1 cup (loosely packed)
• Cherry tomatoes, halved: 40 g / 1.4 oz / ~4-5 halves
• Red onion, finely diced: 15 g / 0.5 oz / 1 Tbsp
• Salt & pepper: to taste
• Optional: pinch dried basil or chili flakes

Directions

1. Preheat oven to 350°F / 175°C. Lightly spray a small oven-safe dish (~5-6 in).
2. Make the crust: Press the tortilla into the dish to form a shell, mist lightly with olive oil spray, and prebake 5-7 min until just set and lightly crisp.
3. Sauté veggies: Lightly spray a skillet; cook onion and bell pepper 2-3 min until softened. Add spinach; cook until wilted.
4. Mix filling: In a bowl, whisk eggs, egg whites, cottage cheese, salt, pepper, and optional herbs. Stir in sautéed veggies, tomatoes, and half the cheese.
5. Bake: Pour into the tortilla shell, sprinkle remaining cheese on top, and bake 25-30 min until the center is set and the top is lightly golden.
6. Rest 5 min before slicing.

Meal Prep Instructions

• Batch for the Week: Make 2-3 quiches at once using small oven-safe dishes or mini loaf pans lined with tortillas. Once baked and cooled, slice into halves or quarters for grab-and-go portions.
• Storage: Wrap slices in parchment; store in an airtight container - fridge up to 4 days or freezer up to 1 month.
• Reheat: Air fryer 350°F / 175°C for 3-4 min (best texture); oven 325°F / 160°C for 10 min; microwave ~60 sec.

Coach's Tip

When reheating, add a drizzle of hot sauce, a spoon of salsa, or a pinch of shredded cheese and re-melt - it brings back that fresh-baked vibe even on Day 4. For an extra-crisp shell, reheat slices in the air fryer.

Egg & Avocado Toast

Prep Time: 5 min | Cook Time: 5 min | Serves: 1

Ingredients

• Whole grain or sourdough bread: 2 slices
• Ripe avocado: 80 g / 2.8 oz (~1/2 medium)
• Large egg: 1 (50 g / 1.8 oz)
• Large egg white: 1 (33 g / 1.2 oz / 2 Tbsp)
• Olive oil: 5 g / 1 tsp (optional, for drizzling or frying)
• Lemon juice: 5 ml / 1 tsp
• Salt & pepper: to taste
• Optional toppings: chili flakes, everything bagel seasoning, microgreens, or feta (not in macros)

Directions

1. Toast the bread to your liking.
2. In a small bowl, mash the avocado with lemon juice, salt, and pepper until creamy but slightly chunky.
3. Heat a non-stick pan with olive oil or a light spray. Cook the egg and egg white sunny-side up, over-easy, or scrambled - your choice.
4. Spread the avocado evenly over both slices of toast.
5. Top each slice with the cooked egg mixture.
6. Finish with chili flakes, bagel seasoning, or microgreens for an extra layer of flavor.

Meal Prep Instructions

• Prep Components Ahead: Hard-boil or soft-boil several eggs at once (store up to 4 days). Mash avocado with lemon juice to slow browning.
• Quick Assembly: Toast bread fresh, top with pre-mashed avocado and reheated eggs or a boiled egg.
• Storage: Store eggs and avocado mash separately in airtight containers. Press plastic wrap directly onto the avocado surface to minimize oxidation.

Coach's Tip

If you're prepping for the week, mix avocado with lemon and a pinch of salt and press plastic wrap directly onto the surface - it keeps the color vibrant for days. For a café finish, toast bread in the pan with a light brush of olive oil for a golden, crunchy edge.

Banana Nut Protein Pancakes

Prep Time: 5 min | Cook Time: 8-10 min | Serves: 1 (makes ~3-4 pancakes)

Ingredients

• Rolled oats: 25 g / 0.9 oz / 1/4 cup
• Vanilla whey protein powder: 20 g / 0.7 oz / 2/3 scoop
• Baking powder: 1/2 tsp
• Large egg: 1 (50 g / 1.8 oz)
• Large egg white: 1 (33 g / 1.2 oz / 2 Tbsp)
• Ripe banana: 100 g / 3.5 oz / ~1 medium
• Honey or pure maple syrup: 10 g / 0.35 oz / 2 tsp
• Unsweetened almond milk: 60 ml / 2 fl oz / 1/4 cup (add a splash if batter is too thick)
• Chopped walnuts: 15 g / 0.5 oz / ~2 Tbsp
• Pinch of salt
• 1/2 tsp cinnamon
• 1/2 tsp vanilla extract
• Olive oil spray, for cooking
• Optional: extra banana slices or walnuts for topping (not included in macros)

Directions

1. Blend: Add oats, protein powder, baking powder, egg, egg white, banana, honey/maple, almond milk, salt, cinnamon, and vanilla to a blender. Blend until smooth but not over-mixed. Let rest 3-5 minutes to thicken.
2. Cook: Heat a non-stick skillet on medium and spray with oil. Pour batter to form 3-4 small pancakes. Cook 2-3 min until bubbles form and edges set, flip, then cook another 1-2 min until golden.
3. Serve Warm: Top with banana slices, crushed walnuts, or a drizzle of syrup if desired.

Meal Prep Instructions

• Best made in batches of 3 servings.
• Batch for 3 servings: Oats 75 g (3/4 cup), vanilla whey 60 g (2 scoops), baking powder 1 1/2 tsp, eggs 3 large (150 g), egg whites 3 (100 g / ~6 Tbsp), bananas 300 g (~3 medium), honey/maple 30 g (2 Tbsp), almond milk 180 ml (3/4 cup), walnuts 45 g (~6 Tbsp), salt pinch, cinnamon 1 1/2 tsp, vanilla 1 1/2 tsp.
• How to Prep: Cook as directed, but make a larger batch. Let cool, freeze in a single layer, then transfer to a freezer bag.
• Storage: Refrigerate up to 3 days, or freeze up to 1 month.
• Reheat: Toaster (best), microwave 30-60 sec, or air fryer 350°F (175°C) for 2-3 min.

Coach's Tip

Use bananas with plenty of brown spots - they're sweeter, moister, and make the pancakes taste like banana bread. For extra fluff, don't skip the resting time after blending - it lets the oats absorb liquid and creates a soft, bakery-style texture.

Sausage, Egg, and Cheese Burrito

Prep Time: 5 min | Cook Time: 10 min | Serves: 1

Ingredients

• Whole wheat tortilla: 60 g / 2.1 oz, medium size
• Large egg: 1 (50 g / 1.8 oz)
• Egg whites: 2 large (66 g / 2.3 oz / 1/3 cup)
• Turkey sausage: 56 g (2 oz), crumbled or links
• Shredded cheddar cheese: 28 g (1 oz / 1/4 cup)
• Diced red bell pepper: 20 g (0.7 oz / 2 Tbsp)
• Diced onion: 15 g (0.5 oz / 2 Tbsp)
• Olive oil spray: for cooking
• Salt & pepper: to taste
• Optional: garlic powder, paprika, or onion powder for extra flavor
• Optional: hot sauce for heat, salsa for serving (not included in macros)

Directions

1. Heat a skillet over medium heat and lightly spray with olive oil. Add bell pepper and onion; sauté 2-3 min until softened.
2. Add turkey sausage and cook until browned and cooked through. Remove and set aside.
3. In the same skillet, whisk together egg and egg whites; season with salt, pepper, and optional seasonings; scramble until fluffy.
4. Warm the tortilla until soft; layer with eggs, sausage, and cheese; add hot sauce if desired.
5. Fold in sides and roll tightly. For a takeout-style finish, pan-fry seam-side down 1-2 min per side until golden.
6. Serve with salsa, spicy mayo, or ketchup for dipping.

Meal Prep Instructions

• Batch Ahead: Make 3 burritos at once. Wrap tightly in foil or parchment and refrigerate for up to 3 days.
• Freeze for Later: Wrap each burrito individually in foil, place in a freezer bag, and freeze for up to 1 month.
• Reheat: Microwave 1-2 min (unwrapped) or bake at 350°F (175°C) for 15-20 min. For crisp edges, pan-fry or air-fry 2-3 min after reheating.
• Alternative Method: Combine all filling ingredients in a dish, bake until set, then cut into rectangles and wrap in tortillas once cooled.

Coach's Tip

Always let the filling cool completely before wrapping - steam from hot eggs or sausage will make the tortilla soggy. For a crispy restaurant-style texture, toast the wrapped burrito in a dry skillet or air fryer for a few minutes right before serving.

Bacon and Egg Breakfast Sandwiches

Prep Time: 5 min | Cook Time: 10 min | Serves: 1

Ingredients

• English muffin (whole grain): 1 (60 g)
• Large egg: 1 (50 g / 1.8 oz)
• Egg whites: 2 large (66 g / 2.3 oz / 1/3 cup)
• Turkey bacon or lean center-cut bacon: 2 slices (30 g)
• Reduced-fat cheddar cheese: 1 slice (18 g / 0.6 oz)
• Olive oil spray: for cooking
• Salt & pepper: to taste

Directions

1. Heat a non-stick skillet over medium heat and cook bacon until crispy. Remove and set aside on a paper towel.
2. In a small bowl, whisk together the whole egg and egg whites with a pinch of salt and pepper. Pour into a small greased ramekin or skillet shaped to fit the English muffin. Cook until set.
3. Toast the English muffin halves until golden.
4. Assemble the sandwich: Place the cooked egg patty on the bottom muffin half, top with the cheese slice (allowing it to melt), add the crispy bacon, and close with the top muffin half.
5. Serve immediately or wrap for meal prep.

Meal Prep Instructions

• Batch Ahead: Make up to 4 sandwiches at once. Wrap each tightly in parchment paper and foil.
• Storage: Refrigerate up to 4 days, or freeze up to 1 month.
• Reheat: Remove foil, keep wrapped in parchment paper, and microwave for 60-90 seconds. To crisp up, place in an air fryer or toaster oven for 2 minutes.