Wolfe's Cookbook

Author

Adam Wolfe
June 24, 2025

Wolfe's Cookbook

Total Meals: 19 + 5 snack ideas, 5 healthy dip creations, and 5 protein shake recipes

Table of Contents

  1. Breakfast (5)

  2. Lunch (5)

  3. Dinner (5)

  4. Desserts (4)

  5. Snacks (5)

  6. Protein Shake Recipes (5)

  7. Healthy dip creations (5)

  8. Recipe Building Tips & Tricks

  9. Healthy Store Snacks List

1. Breakfast Options

1. Protein Pancakes

Ingredients:

  • 1/2 cup rolled oats (5g protein, 27g carbs, 3g fat)

  • 1 scoop MyProtein Impact Whey (Vanilla) (22g protein, 3g carbs, 2g fat)

  • 1 egg (6g protein, 0g carbs, 5g fat)

  • 1/2 tsp baking powder (0g protein, 1g carbs, 0g fat)

  • 1/4 cup unsweetened almond milk (0g protein, 0g carbs, 1g fat)

  • 1/4 tsp cinnamon (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Blend the rolled oats in a blender until fine to create oat flour.

  2. In a bowl, combine the oat flour, protein powder, egg, baking powder, almond milk, and cinnamon.

  3. Whisk until smooth.

  4. Preheat a non-stick pan over medium heat. Lightly coat with cooking spray.

  5. Pour 1/4 cup of the batter onto the pan for each pancake. Cook for about 2-3 minutes on each side.

  6. Serve with sugar-free syrup or fresh fruit for added flavor.

Calories: 355
Macros:

  • Protein: 33g

  • Carbs: 31g

  • Fat: 11g

2. Energy Boosting Matcha Overnight Oats

Ingredients:

  • 1/2 cup rolled oats (5g protein, 27g carbs, 3g fat)

  • 1 tbsp chia seeds (2g protein, 3g carbs, 3g fat)

  • 1 tsp cinnamon (0g protein, 2g carbs, 0g fat)

  • 1 tsp matcha (0g protein, 2g carbs, 0g fat)

  • 1/2 serving raw honey (0g protein, 9g carbs, 0g fat)

  • 1/2 cup Unsweetened almond milk (1g protein, 0g carbs, 2g fat)

Instructions:

  1. Fill mason jar with all ingredients listed

  2. Stir until its a green thick oatmeal consistency

  3. Leave in fridge for at least 2 hours

  4. Enjoy with whatever toppings you like (I did raspberries & coconut flakes)

Calories: 276
Macros:

  • Protein: 8g

  • Carbs: 43g

  • Fat: 8g

3. Greek Yogurt Parfait

Ingredients:

  • 1 cup plain Greek yogurt (27g protein, 10g carbs, 0g fat)

  • 1/4 cup mixed berries (0g protein, 5g carbs, 0g fat)

  • 1 tbsp chia seeds (2g protein, 3g carbs, 3g fat)

  • 1 tbsp almond butter (3g protein, 3g carbs, 9g fat)

Instructions:

  1. In a glass or bowl, layer Greek yogurt, mixed berries, chia seeds, and almond butter.

  2. Repeat the layers as desired.

  3. Top with additional berries or a sprinkle of cinnamon for extra flavor.

Calories: 320
Macros:

  • Protein: 32g

  • Carbs: 21g

  • Fat: 12g

4. High Protein Egg Bake

Ingredients: Macro numbers are broken up into 4 servings

  • 8 eggs (12g protein, 0g carbs, 10g fat)

  • 2 cups egg whites (13g protein, 0g carbs, 0g fat)

  • 2 cups lowfat cottage cheese (or nonfat) (12g protein, 5g carbs, 2.5g fat)

  • 3 bell peppers (6g protein, 0g carbs, 5g fat)

  • 1/2 onion (1g protein, 7g carbs, 0g fat)

  • 1/2 tbsp salt, pepper, and garlic powder (0g protein, 0g carbs, 0g fat)

  • 8 slices turkey bacon (12g protein, 0g carbs, 4g fat)

  • 1 cup fat free shredded cheddar cheese (9g protein, 2g carbs, 0g fat)

Instructions:

  1. Chop & sauté onion, bell peppers, & turkey bacon in a pan

  2. Mix eggs, egg whites, cottage cheese, & seasonings in a mixing bowl

  3. Pour into 4 glass meal prep containers & place on baking sheet pan

  4. After sautéd, scoop onions, bell peppers, & turkey bacon evenly into meal prep containers

  5. Portion fat free cheese evenly into meal prep containers

  6. Bake @ 400 degrees for 30 minutes

  7. Top with low cal hot sauce, green onions, etc…

Calories: 454
Macros:

  • Protein: 59g

  • Carbs: 12g

  • Fat: 17g

5. Oats & Whey Protein Bowl

Ingredients:

  • 1/2 cup oats (5g protein, 27g carbs, 3g fat)

  • 1 scoop MyProtein Impact Whey (Chocolate variety) (22g protein, 3g carbs, 2g fat)

  • 1 tbsp pb fit peanut butter powder (8g protein, 5g carbs, 2g fat)

  • 1/2 banana (1g protein, 14g carbs, 0g fat)

Instructions:

  1. Cook the oats according to package instructions, usually by adding water and microwaving for 1-2 minutes.

  2. Stir in the protein powder and peanut butter.

  3. Slice the banana and top the oats with banana slices.

Calories: 385
Macros:

  • Protein: 36g

  • Carbs: 49g

  • Fat: 5g

2. Lunch Options

1. High Protein Chicken Buffalo Ranch Pasta Meal Prep

Ingredients: Macro numbers for each ingredient are broken up into 6 portions

  • 2 lb chicken breast (32g protein, 0g carbs, 1g fat)

  • 12 oz banza rotini pasta (11g protein, 35g carbs, 3g fat)

  • 1 whole pack fat free shredded cheddar cheese (10g protein, 2g carbs, 0g fat)

  • 2 cups fat free cottage cheese (8g protein, 4g carbs, 0g fat)

  • 1/2 cup Franks Hot buffalo (0g protein, 0g carbs, 0g fat)

  • 4 tbsp (or to your liking) Ranch seasoning (0g protein, 0g carbs, 0g fat)

  • 1 cup unsweetened almond milk (1g protein, 1g carbs, 3g fat)

Instructions:

  1. Pan fry the seasoned chicken breast until fully cooked (about 7 minutes per side, but cook to your preferred doneness.)

  2. Blend cottage cheese, buffalo sauce, & unsweetened almond milk

  3. Throw pasta in boiling water for 6-8 mins, stir occasionally

  4. Chop up your chicken into chunks

  5. Throw chicken, fat free cheddar, ranch seasoning, & blended buffalo sauce on top of the noodles & stir

  6. Ration into 6 even portions & enjoy!

Calories: 464
Macros:

  • Protein: 63g

  • Carbs: 42g

  • Fat: 7g

2. Tuna Salad Lettuce Wraps

Ingredients:

  • 1 can tuna (packed in water) (36g protein, 0g carbs, 0g fat)

  • 1.5 tbsp light mayo (Hellmann’s) (0g protein, 2g carbs, 5g fat)

  • 1 tbsp mustard (0g protein, 0g carbs, 0g fat)

  • 1/4 red onion, diced (0g protein, 3g carbs, 0g fat)

  • 4 large lettuce leaves (0g protein, 1g carbs, 0g fat)

Instructions:

  1. Drain the tuna and mix it with the mayo, mustard, and diced onion.

  2. Spoon the tuna mixture onto the lettuce leaves and wrap them up.

Calories: 213
Macros:

  • Protein: 36g

  • Carbs: 6g

  • Fat: 5g

3. High Protein Chicken Alfredo

Ingredients: Macro numbers below are broken up into 10 meals

  • 15oz (dry) Banza pasta (8g protein, 25g carbs, 2g fat)

  • 2 jars alfredo sauce (Target brand) (1g protein, 4g carbs, 6g fat)

  • 1 sleeve of 1/3 cream cheese (2g protein, 0g carbs, 5g fat)

  • Boneless skinless chicken breast (42g protein, 0g carbs, 2g fat)

  • 1 bag nonfat shredded cheddar cheese (6g protein, 1g carbs, 0g fat)

  • 1 bag or 63oz of broccoli (Kirkland brand from Costco) (6g protein, 8g carbs, 0 fat)

  • (All 1 tbsp) Salt, pepper, garlic, & onion powder

  • Chopped parsley

Instructions:

  1. Season chicken, throw in crockpot (add a half cup of water) on high for 3 hours

  2. Bring water to a boil & cook your banza pasta (takes me 8-10 mins in boiling water)

  3. Chop your parsely & microwave your broccoli

  4. When chicken is done, shred it & leave in crock pot

  5. Dump pasta, cream cheese, shredded cheese, chopped broccoli, & both alfredo jars

  6. Stir & split into 10 meals

  7. Enjoy!

Calories: 559
Macros:

  • Protein: 67g

  • Carbs: 39g

  • Fat: 15g

4. Chicken & Sweet Potato Bowl

Ingredients:

  • 4 oz grilled chicken (24g protein, 0g carbs, 1g fat)

  • 1/2 cup roasted sweet potato (2g protein, 17g carbs, 0g fat)

  • 1 cup steamed broccoli (6g protein, 7g carbs, 0g fat)

  • 1/2 tbsp olive oil (0g protein, 0g carbs, 7g fat)

Instructions:

  1. Grill or bake the chicken until fully cooked.

  2. Roast the sweet potato at 400°F for 20-25 minutes, tossing halfway through.

  3. Steam the broccoli for about 5-7 minutes until tender.

  4. Assemble the chicken, sweet potato, and broccoli in a bowl and drizzle with olive oil.

Calories: 324
Macros:

  • Protein: 32g

  • Carbs: 31g

  • Fat: 8g

5. Salmon & Avocado Salad

Ingredients:

  • 4 oz grilled salmon (25g protein, 0g carbs, 14g fat)

  • 1/4 avocado (1g protein, 3g carbs, 6g fat)

  • 1 cup mixed greens (1g protein, 2g carbs, 0g fat)

  • 1 tbsp balsamic vinegar (0g protein, 3g carbs, 0g fat)

Instructions:

  1. Grill the salmon until cooked through (about 5-7 minutes per side).

  2. In a bowl, toss mixed greens and top with avocado slices.

  3. Drizzle with balsamic vinegar and place the grilled salmon on top.

Calories: 320
Macros:

  • Protein: 27g

  • Carbs: 8g

  • Fat: 20g

3. Dinner Options

1. Grilled Chicken & Veggie Stir Fry

Ingredients:

  • 4 oz grilled chicken breast (24g protein, 0g carbs, 1g fat)

  • 1 cup mixed bell peppers (1g protein, 10g carbs, 0g fat)

  • 1/2 cup broccoli (3g protein, 4g carbs, 0g fat)

  • 1/4 cup soy sauce (5g protein, 3g carbs, 0g fat)

  • 1/4 tbsp sesame oil (0g protein, 0g carbs, 4g fat)

Instructions:

  1. Grill the chicken breast until fully cooked.

  2. Heat sesame oil in a pan and add the mixed bell peppers and broccoli. Stir-fry for about 5 minutes.

  3. Add the soy sauce and grilled chicken, cooking for an additional 2-3 minutes.

Calories: 2 33
Macros:

  • Protein: 33g

  • Carbs: 17g

  • Fat: 5g

2. High Protein Loaded Chili Bowl (meal prep)

Ingredients: Macro numbers below are broken up into 6 meals

  • 2 lb 93/7 ground beef (31g protein, 0g carbs, 11g fat)

  • 340g non fat plain greek yogurt (6g protein, 2g carbs, 0g fat)

  • 1 can no salt added tomato sauce (1g protein, 7g carbs, 0g fat)

  • 1 whole onion (1g protein, 4g carbs, 0g fat)

  • 3 tomatoes (1g protein, 3g carbs, 0g fat)

  • 3 yellow potatoes (1g protein, 14g carbs, 0g fat)

  • 1 tbsp of each (chili powder, salt, pepper)

  • Heaping scoop of minced garlic

Instructions:

  1. Oven bake diced potatos (I did 400 degrees for around 35 mins, check every couple mins after 25 mins)

  2. Dice 1 onion, 3 tomatoes

  3. Sauté onions then add minced garlic

  4. Stir in diced tomatoes

  5. Brown 2 lbs 93/7 ground beef

  6. Add chili powder, salt, and pepper.

  7. Add tomato sauce, greek yogurt, and potato - simmer low-medium heat for 20 ish mins. Cook to your liking

Ration into 6 meal prep containers

Calories: 383 each
Macros: Per meal prep container

  • Protein: 41g

  • Carbs: 30g

  • Fat: 11g

3. Salmon with Lemon Garlic Asparagus

Ingredients:

  • 4 oz grilled salmon (25g protein, 0g carbs, 14g fat)

  • 1 cup asparagus (3g protein, 5g carbs, 0g fat)

  • 1/2 tbsp olive oil (0g protein, 0g carbs, 7g fat)

  • 1/2 lemon (0g protein, 2g carbs, 0g fat)

  • 1 clove garlic (0g protein, 1g carbs, 0g fat)

Instructions:

  1. Grill the salmon for 5-7 minutes per side.

  2. Sauté asparagus with garlic and olive oil in a pan until tender, about 5-7 minutes.

  3. Squeeze lemon juice over the salmon and asparagus before serving.

Calories: 333
Macros:

  • Protein: 28g

  • Carbs: 8g

  • Fat: 21g

4. Lemon Tahini Chicken Quinoa Bowl (Meal prep)

Ingredients:

  • ½ a red onion (1g protein, 5g carbs, 8g fat)

  • 1 medium zucchini (1g protein, 6g carbs, 0g fat)

  • 340g cauliflower (7g protein, 17g carbs, 1g fat)

  • 340g brussel sprouts (12g protein, 30g carbs, 1g fat)

  • Dressing below (I only used half)

  • ¼ cup olive oil

  • ¼ cup tahini

  • ¼ cup apple cider vinegar

  • 2 tbsp dijon mustard

  • 1 tbsp honey

  • 1 tsp dreid dill, salt, & pepper

  • 24oz chicken breast

Instructions:

  1. Chop up veggies, spray sheet pan & toss em on

  2. Season them to your liking

  3. Veggies in oven 400 degrees for 25-30 mins

  4. Mix dressing ingredients in a measuring cup

  5. For the quinoa - toast on medium/high heat on stove for 2 min, let cool for another 2

  6. Rinse rice before cooking

  7. Add rice in pot to 1 ¼ cup water, bring to a boil

  8. Right when it starts boiling, move to low heat for 10 mins

  9. Add your protein (I went with 4oz of chicken breast each)

  10. Portion everything out into 6 portions & enjoy!

Calories: 348
Macros:

  • Protein: 29g

  • Carbs: 26g

  • Fat: 8g

5. Chicken Fajita Bowl

Ingredients:

  • 4 oz grilled chicken breast (24g protein, 0g carbs, 1g fat)

  • 1/4 cup sliced bell peppers (0g protein, 1g carbs, 0g fat)

  • 1/4 cup onions (0g protein, 4g carbs, 0g fat)

  • 1/4 cup salsa (I use Mateos) (0g protein, 4g carbs, 0g fat)

  • 1/2 cup brown rice (cooked) (3g protein, 25g carbs, 1g fat)

Instructions:

  1. Grill the chicken until fully cooked.

  2. Sauté the bell peppers and onions in a pan until tender.

  3. Serve the chicken, bell peppers, onions, and salsa over the cooked brown rice.

Calories: 262
Macros:

  • Protein: 27g

  • Carbs: 34g

  • Fat: 2g

4. Desserts

1. Protein Brownies

Ingredients:

  • 1 scoop chocolate brownie protein powder (22g protein, 3g carbs, 2g fat)

  • 1/4 cup almond flour (6g protein, 6g carbs, 14g fat)

  • 1/4 cup unsweetened cocoa powder (4g protein, 12g carbs, 3g fat)

  • 1/4 cup unsweetened applesauce (0g protein, 7g carbs, 0g fat)

  • 1/4 tsp vanilla extract (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Preheat the oven to 350°F.

  2. Mix all ingredients in a bowl until smooth.

  3. Pour into a greased baking dish and bake for 20-25 minutes.

  4. Let cool before slicing into squares.

Calories: 411
Macros:

  • Protein: 32g

  • Carbs: 28g

  • Fat: 19g

2. Greek Yogurt Chocolate Mousse

Ingredients:

  • 1 cup plain Greek yogurt (27g protein, 10g carbs, 0g fat)

  • 1 tbsp cocoa powder (1g protein, 3g carbs, 1g fat)

  • 1 tsp vanilla extract (0g protein, 0g carbs, 0g fat)

  • 1 tbsp stevia (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Mix the Greek yogurt, cocoa powder, vanilla extract, and stevia in a bowl until smooth.

  2. Chill in the fridge for 30 minutes before serving or maybe just spread on some rice cakes

Calories: 173
Macros:

  • Protein: 28g

  • Carbs: 13g

  • Fat: 1g

3. Peanut Butter Protein Cookies or just snag some Myprotein cookies on their website

Ingredients:

  • 4 tbsp pb fit (16g protein, 10g carbs, 4g fat)

  • 1 scoop protein powder (22g protein, 3g carbs, 2g fat)

  • 1 egg (6g protein, 0g carbs, 5g fat)

  • 1/4 cup stevia (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Preheat the oven to 350°F.

  2. Mix all ingredients until smooth.

  3. Form dough into small balls and place them on a baking sheet.

  4. Bake for 8-10 minutes or until golden.

Calories: 327
Macros:

  • Protein: 44g

  • Carbs: 13g

  • Fat: 11g

4. High Protein Rootbeer Float

Ingredients:

  • 1 scoop vanilla protein (22g protein, 3g carbs, 2g fat) double scoop if you want double the protein, just sayin

  • 1 cup unsweetened almond milk (1g protein, 0g carbs, 2g fat)

  • 1/2 serving raw honey (0g protein, 9g carbs, 0g fat)

  • 1/2 tsp vanilla extract (0g protein, 1g carbs, 0g fat)

  • Zero calorie rootbeer

Instructions:

  1. All ingredients in ninja creami tub to the top fill line

  2. Freeze for at least 12 hours.

  3. Let ninja creami work its magic

  4. Scoop ice cream into frozen mug

  5. Pour zero calorie rootbeer over the top

Calories: 169
Macros:

  • Protein: 23g

  • Carbs: 14g

  • Fat: 4g

5. Snacks

1. Protein Bar

Ingredients:

  • 1 scoop protein powder (22g protein, 3g carbs, 2g fat)

  • 1/4 cup oats (3g protein, 14g carbs, 1g fat)

  • 1 tbsp almond butter (4g protein, 3g carbs, 9g fat)

Instructions:

  1. Mix ingredients in a bowl until a dough forms.

  2. Press the dough into a baking pan and freeze for 30 minutes.

  3. Slice into bars.

Calories: 154
Macros: Split into 2 servings

  • Protein: 15g

  • Carbs: 10g

  • Fat: 6g

2. Cottage Cheese & Fruit

Ingredients:

  • 1/2 cup low-fat cottage cheese (12g protein, 5g carbs, 3g fat)

  • 1/4 cup pineapple chunks (0g protein, 5g carbs, 0g fat)

Instructions:

  1. Combine the cottage cheese and pineapple.

  2. Stir and eat

  3. Throw some raw honey on top for sweetener

Calories: 115
Macros:

  • Protein: 12g

  • Carbs: 10g

  • Fat: 3g

3. Hard-Boiled Eggs

Ingredients:

  • 2 eggs (12g protein, 0g carbs, 10g fat)

Instructions:

  1. Boil eggs for 8-10 minutes.

  2. Peel and eat

Calories: 138
Macros:

  • Protein: 12g

  • Carbs: 0g

  • Fat: 10g

4. Almonds & Apple

Ingredients:

  • 1 oz almonds (6g protein, 6g carbs, 13g fat)

  • 1 medium apple (0g protein, 20g carbs, 0g fat)

Instructions:

  1. Slice the apple.

  2. Eat with some almonds!

Calories: 305
Macros:

  • Protein: 6g

  • Carbs: 26g

  • Fat: 13g

5. Rice Cakes & Peanut Butter

Ingredients:

  • 2 rice cakes (1g protein, 16g carbs, 0g fat)

  • 2 tbsp of pb fit (8g protein, 5g carbs, 2g fat)

Instructions:

  1. Spread peanut butter sub on rice cakes.

  2. Enjoy as a quick snack!

Calories: 138
Macros:

  • Protein: 9g

  • Carbs: 21g

  • Fat: 2g

6. Protein Shake Recipes

Use code WOLFE at https://us.myprotein.com/ for discounts on any supplements that you need at all

1. Chocolate Peanut Butter Protein Shake

Ingredients:

  • 1 scoop chocolate variety of protein powder (22g protein, 3g carbs, 2g fat)

  • 2 tbsp of pb fit (8g protein, 5g carbs, 2g fat)

  • 1 cup unsweetened almond milk (1g protein, 1g carbs, 3g fat)

  • 1/2 banana (1g protein, 14g carbs, 0g fat)

  • 5 ice cubes

Instructions:

  1. Add all ingredients to a blender.

  2. Blend until smooth.

  3. Pour into a glass and enjoy!

Calories: 283
Macros:

  • Protein: 32g

  • Carbs: 23g

  • Fat: 7g

2. Vanilla Berry Protein Shake

Ingredients:

  • 1 scoop vanilla protein powder (22g protein, 3g carbs, 2g fat)

  • 1/2 cup mixed berries (1g protein, 9g carbs, 0g fat)

  • 1 cup unsweetened almond milk (1g protein, 1g carbs, 3g fat)

  • 1 tbsp chia seeds (2g protein, 3g carbs, 3g fat)

  • 5 ice cubes

Instructions:

  1. Combine all ingredients in a blender.

  2. Blend until smooth.

  3. Pour into a glass and enjoy!

Calories: 240
Macros:

  • Protein: 26g

  • Carbs: 16g

  • Fat: 8g

3. Green Power Protein Shake

Ingredients:

  • 1 scoop vanilla protein powder (22g protein, 3g carbs, 2g fat)

  • 1/2 cup spinach (0g protein, 1g carbs, 0g fat)

  • 1/2 avocado (2g protein, 6g carbs, 11g fat)

  • 1/2 cup cucumber (0g protein, 2g carbs, 0g fat)

  • 1 cup unsweetened almond milk (1g protein, 1g carbs, 3g fat)

  • 5 ice cubes

Instructions:

  1. Add all ingredients to the blender.

  2. Blend until smooth and creamy.

  3. Pour into a glass and enjoy!

Calories: 296
Macros:

  • Protein: 25g

  • Carbs: 13g

  • Fat: 16g

4. Cinnamon Roll Protein Shake

Ingredients:

  • 1 scoop cinnamon cereal protein powder (22g protein, 3g carbs, 2g fat)

  • 1/2 cup unsweetened almond milk (1g protein, 1g carbs, 3g fat)

  • 1/4 tsp ground cinnamon (0g protein, 1g carbs, 0g fat)

  • 1/2 tsp vanilla extract (0g protein, 0g carbs, 0g fat)

  • 5 ice cubes

Instructions:

  1. Combine all ingredients in the blender.

  2. Blend until smooth.

  3. Pour into a glass and enjoy!

Calories: 166
Macros:

  • Protein: 23g

  • Carbs: 5g

  • Fat: 6g

5. Tropical Protein Shake

Ingredients:

  • 1 scoop fruity cereal protein powder (from Myprotein -trust..so good) (22g protein, 3g carbs, 2g fat)

  • 1/2 cup pineapple chunks (0g protein, 10g carbs, 0g fat)

  • 1/2 cup mango chunks (1g protein, 11g carbs, 0g fat)

  • 1 cup unsweetened coconut water (2g protein, 14g carbs, 1g fat)

  • 5 ice cubes

Instructions:

  1. Add all ingredients to the blender.

  2. Blend until smooth.

  3. Pour into a glass and enjoy!

Calories: 279
Macros:

  • Protein: 25g

  • Carbs: 38g

  • Fat: 3g

7. Healthy Sauces & Condiments (Sugar-Free, Low-Calorie)

1. High Protein Ranch

@adamwolfefitness

Protein Cajun Ranch recipe👇🏼- never ruin a healthy meal with fatty dipping sauces again. Around 3/4 cup of nonfat plain greek yogurt Half ... See more

Just take out the cajun seasoning from the video!

Ingredients:

  • 1/2 cup plain Greek yogurt (14g protein, 4g carbs, 1g fat)

  • 1/2 packet of ranch powder (0g protein, 8g carbs, 0g fat)

  • 1 tbsp dill weed (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Mix all ingredients together in a small bowl.

  2. Stir until smooth and well combined.

  3. Serve as a dipping sauce or topping for meats and veggies or whatever else (pizza on cheat days 😉😉)

Calories: 120
Macros:

  • Protein: 14g

  • Carbs: 12g

  • Fat: 1g

2. Low-Calorie BBQ Sauce

Ingredients:

  • 1/2 cup tomato paste (6g protein, 25g carbs, 1g fat)

  • 2 tbsp apple cider vinegar (0g protein, 1g carbs, 0g fat)

  • 1 tbsp Worcestershire sauce (0g protein, 3g carbs, 0g fat)

  • 1 tbsp Dijon mustard (0g protein, 0g carbs, 0g fat)

  • 1/2 tsp smoked paprika (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Combine all ingredients in a small saucepan.

  2. Simmer over low heat for 5-10 minutes, stirring occasionally.

  3. Use as a topping for grilled chicken, turkey, or veggies.

Calories: 149
Macros:

  • Protein: 6g

  • Carbs: 29g

  • Fat: 1g

3. Avocado Lime Dressing

Ingredients:

  • 1/2 avocado (2g protein, 6g carbs, 11g fat)

  • 1 tbsp lime juice (0g protein, 1g carbs, 0g fat)

  • 1/2 tbsp olive oil (0g protein, 0g carbs, 7g fat)

  • 1 clove garlic, minced (0g protein, 1g carbs, 0g fat)

  • 1/4 tsp salt (0g protein, 0g carbs, 0g fat)

  • 1/4 tsp black pepper (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Combine all ingredients in a food processor or blender.

  2. Blend until smooth and creamy.

  3. Serve as a dressing for salads or a dip for veggies.

Calories: 202
Macros:

  • Protein: 2g

  • Carbs: 8g

  • Fat: 18g

4. Spicy Sriracha Mayo

Ingredients:

  • 1/4 cup nonfat plain greek yogurt (7g protein, 3g carbs, 0g fat)

  • 1 tbsp sriracha sauce (0g protein, 4g carbs, 0g fat)

  • 1 tsp Dijon mustard (0g protein, 0g carbs, 0g fat)

  • 1/4 tsp garlic powder (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Mix all ingredients together in a small bowl.

  2. Stir until smooth and well combined.

  3. Use as a dip or topping for sandwiches, wraps, or grilled chicken.

Calories: 56
Macros:

  • Protein: 7g

  • Carbs: 7g

  • Fat: 0g

5. Sugar-Free Honey Mustard Sauce

Ingredients:

  • 2 tbsp Dijon mustard (1g protein, 2g carbs, 1g fat)

  • 1 tbsp apple cider vinegar (0g protein, 1g carbs, 0g fat)

  • 1 tbsp stevia honey (0g protein, 0g carbs, 0g fat)

Instructions:

  1. Combine all ingredients in a small bowl.

  2. Stir until smooth and enjoy as a dipping sauce or salad dressing.

Calories: 25
Macros:

  • Protein: 1g

  • Carbs: 3g

  • Fat: 1g

8. Recipe Building Tips & Tricks

  • Macro Balancing: When building your meals, aim for a balance of protein, carbs, and healthy fats. A good rule of thumb is to make protein the star of the meal (about 30-40g per serving), followed by a modest amount of carbs (25-35g), and a smaller portion of fats (10-15g).

  • Meal Prep: Spend one day a week preparing and portioning out your meals. This saves time and ensures you always have healthy options ready to go.

  • Smart Substitutions: If you're craving pasta, swap out regular pasta for zucchini noodles or spaghetti squash or even Costco has some edamame noodles now. If you're looking for a low-calorie dessert, make protein rice cakes (mix some protein powder with 0% plain greek yogurt and spread on top) or use greek yogurt in place of heavy creams.

  • Seasoning & Spices: Keep a variety of spices on hand to elevate flavor without adding extra calories. Try using garlic, cumin, paprika, turmeric, and cayenne pepper for a flavor explosion!

  • Hydration: Don't forget to drink water throughout the day. Staying hydrated helps with digestion, energy levels, and muscle recovery.

  • Cooking Techniques: Opt for grilling, steaming, or baking instead of frying to reduce unnecessary calories and fats. Use non-stick pans and minimal oil or butter when cooking.

9. Healthy Store Snacks List

  1. Hard-Boiled Eggs

  2. Mixed Nuts (unsalted)

  3. Greek Yogurt (plain or flavored)

  4. Rice Cakes

  5. Cottage Cheese

  6. Protein Bars

  7. String Cheese

  8. Siete chips (small portions)

  9. Beef Jerky (low-sodium)

  10. Hummus & Carrot Sticks

  11. Roasted Chickpeas

  12. Rice Cakes with PB fit (healthy peanut butter powder @ Costco)

  13. Popcorn (small portions)

  14. Tuna with roasted seaweed

  15. Fresh Fruit (apple, banana, berries, etc.)

  16. Vegetable Sticks with a healthy dip

  17. Edamame Pods

Thank You & Stay Tuned

Thank you for choosing my cook book!! I seriously hope this collection of high-protein, low-calorie recipes will help you stay on track with your fitness goals while enjoying tasty meals. Remember, consistency is key, and the right food can make all the difference in building strength and muscle as well as trimming down.

Stay tuned for more recipes, nutrition tips, and fitness hacks coming soon. I’m excited to continue supporting your journey toward a healthier, stronger you!

With that, the cook book is complete! Enjoy your meals, shakes, and healthy snacks, and keep pushing toward those fitness goals! 🏋️‍♂️💪