Table of Contents
Introduction 10
1 What Are Macronutrients? 13
The Building Blocks of Nutrition 14
Carbohydrates; Fuel for Life 15
Why Protein Is So Important 17
Repeat after Me: "Fat Is Not Bad" 18
Balancing Macronutrients for Optimal Health 21
Macronutrients versus Micronutrients 22
How to Build Your Perfect Diet 23
How to Indulge and Still See Results 25
Real-Life Macros in Practice 26
2 Breakfast 27
Mediterranean Scrambled Eggs 28
Egg White and Roasted Red Pepper Pitas 28
Tortilla Breakfast Quiche 29
The Easiest Frittata You'll Ever Make 30
Egg and Cheese Muffins 31
Strawberry and Walnut Yogurt Bowl 33
"Cheesy" Tofu Scramble 34
French Toast Scramble 35
Sautéed Sausage and Plantain 35
Low-Carb Protein Waffle 36
Overnight Peanut Butter Protein Oats 36
Four-Ingredient Pancake 37
Rice Cakes with Avocado and Egg 38
Strawberry Cheesecake Overnight Oats 38
Coconut Almond Overnight Oats 39
Overnight Protein Oats 39
Overnight Carrot Cake Oats 40
Mocha Overnight Oats 40
Pumpkin Pie Overnight Oats 41
Peachy Cottage Cheese Toast 41
Smoked Salmon Avocado Toast 42
"Oatmeal" Minus the Oats 44
Loaded Banana Toast 44
Bacon Roasted Potatoes 45
Hash Brown Breakfast Casserole 46
Salsa Breakfast Bake 47
Overnight Honey Bread Pudding 48
Peanut Butter and Jelly Chia Pudding 49
Morning Glory Muffins 51
Meal Prep Ninja Breakfast Cookies 52
Pumpkin Spice Protein Bars 53
Sweet Potato and Parsnip Breakfast Hash 54
3 Soups, Sandwiches, and Wraps 55
Creamy Potato Soup 56
Sweet Potato Soup 57
Garlic Cheddar Cauliflower Soup 58
Broccoli and "Cheese" Soup 59
Instant Pot® Chicken and White Bean Soup 60
Taco Corn Chowder 62
Slow Cooker Black Bean Soup 63
Turkey Pumpkin Chili 64
Spicy Ranch Chili 65
Creamy Pumpkin Soup 66
Turkey Reuben Sandwiches 66
Turkey and Spinach Focaccia Sandwiches 67
Apple and Cheddar Waffle Sandwich 67
Turkey and Cheese Pressed Sandwiches with Raspberry Jam 68
Smashed Chickpea and Avocado Sandwiches 68
Fig and Bacon Grilled Cheese Panini 69
Cilantro Chicken and Avocado Burritos 69
Open-Faced BLATs 71
The Red Onion Sandwich 72
Buffalo Chicken Mini Wraps 73
Turkey Kale Wraps 74
Pesto Chicken Collard Wraps 74
Barbecue Chicken Lettuce Wraps 75
Greek Spinach Wrap 75
Buffalo Chicken Lettuce Wraps 76
Southwest Chicken Lettuce Wraps 76
4 Salads 77
Spinach, Bacon, and Sweet Potato Salad 78
Chicken and Kale Caesar Salad 79
Loaded Baked Potato Chicken Salad 80
Buffalo Blue Chicken Salad 81
Avocado Chicken Salad 81
Hummus Chicken Salad 82
Veggie Burger and Hummus Chopped Salad 82
Caprese Salad Quinoa Bowls 83
Avocado Southwestern Salad 84
Spicy Burrito Rice Bowls 86
Warm Farro Salad with Asparagus, Peas, and Feta 87
Taco Salad 88
Summer Fruit Salad 88
Chickpea Waldorf Salad 89
Strawberry and Feta Summer Salad 91
White Bean, Cranberry, and Pecan Salad on Toast 92
Salmon Salad Toast 93
Avocado, Chickpea, and Quinoa Salad 93
Curried Chickpea Salad 94
Lentil and Feta Tabbouieh 95
Salmon Chickpea Salad 95
Chili Lime Shrimp Taco Salad 96
Italian Pasta Salad 98
Italian Tuna Salad 99
Avocado and Tuna Salad 99
Avocado Egg Salad 100
5 Chicken and Turkey 101
Instant Pot® Shredded Chicken 102
Buffalo-Style Shredded Chicken 103
Barbecue-Style Shredded Chicken 103
Baked Buffalo Chicken Nuggets 104
Pesto Chicken Quesadilla 105
One Pan Chicken Fajitas 106
Lemon and Herb Grilled Chicken Salad 107
Pulled-Chicken BBQ Sandwich 107
Greek-Style Stuffed Chicken 109
Microwave Chicken and Bean Burrito 110
Southwestern Chicken 110
Salsa Verde Chicken 111
Chicken Taco Skillet 112
Baked Parmesan Caesar Chicken 113
Instant Pot® Honey Garlic Chicken 114
Instant Pot® Lemon Artichoke Chicken 115
Chicken Sausage with Butternut Squash and Apples 116
One Pan BBQ Chicken and Vegetables 118
Cheesy Brussels Sprouts with Chicken Sausage 118
Slow Cooker Chicken Olé 119
Garlic Mustard Drumsticks 119
Meal Prep Sweet Potato and Chicken Casserole 120
Game Day Party Wings 121
Healthy Baked Popcorn Chicken 121
Maple Turkey Burgers 122
Masala Chicken Bowls 122
Mango Chicken Bowls 123
Lazy Cook's Cheese-Stuffed Turkey Meatloaf 125
Turkey Meatloaf Muffins 126
Spicy Avocado Turkey Burgers 126
6 Beef and Pork 127
Steak House Blue Cheeseburgers 128
Hearty Beef Stew 128
Swedish-Style Meatballs 129
Balsamic Grilled Steak 130
Cowboy Caviar Cauliflower Rice Bowls 130
Orange Beef Stir-Fry 131
Beef and Broccoli Kebabs 132
Sirloin Chopped Salad 134
Grilled Sirloin with No-Fail Chimichurri 134
Asian Grilled Flank Steak 135
Skinny Meatballs 136
Bean-Free Chili 137
Meal Prep Salsa Rice Bowls 138
Pizza Cottage Pie 139
Spaghetti Squash Taco Boats 141
Deconstructed Cheeseburger Salad 142
Three-Ingredient Cottage Pie 143
One Pan Kale Marinara 144
Sweet Potato Hash 144
Pizza Meatballs 145
Pork Fried Cauliflower Rice 146
Slow Cooker Barbecue Pulled Pork 147
One Pan Garlic Herb Pork 147
Sheet Pan Italian Sausage and Peppers 148
Dijon-Roasted Pork Tenderloin 150
Mashed Potato and Chorizo Quesadillas 151
Sausage and Kale Soup 152
Sheet Pan Kielbasa and Roasted Vegetables 152
7 Fish and Seafood 153
Bourbon Lime Salmon 154
Grilled Tuna Teriyaki 155
Garlic and Herb Seared Salmon 157
Healthy Fish and Chips 158
Lemon Dill Salmon 159
Parmesan-Crusted Salmon 159
Cod with Bacon, Red Onion, and Kale 160
Baked Coconut-Crusted Cod 161
Pecan-Crusted Salmon 161
Maple Mustard Tuna Steaks 162
Homemade Fish Sticks 163
Spicy Grilled Shrimp Skewers 164
Margarita Shrimp 164
Tropical Shrimp Skewers 165
Zoodle Shrimp Scampi 166
Foolproof Pan-Seared Scallops 168
Tuna Salad Plate 169
Smoked Salmon Salad 169
Tuna "Ceviche" 170
Asian Salmon Salad 170
Pineapple Shrimp Fried Rice 171
Ahi Tuna Poke Bowls 173
Open-Faced Salmon Melts 174
Shrimp Tacos 174
Sweet Potato and Salmon Tots 175
Curried Tuna Cakes 175
Asian Shrimp Noodles 176
8 Vegetarian and Vegan 177
Quinoa and Mushroom Protein Burgers 178
Lemon Dill Chickpea Salad 179
Mediterranean Chickpea Pita Sandwiches 179
Broiled Tomato Sandwiches 180
Baked Mozzarella Sticks 181
Roasted Chickpea Tacos 182
Lentil Taco Lettuce Wraps 184
Barbecue Lentil and Walnut Kale Wraps 184
Crispy Peanut Tofu with Cauliflower Rice 185
Roasted Balsamic Tempeh and Vegetables 186
Pesto Tofu Scramble 187
Thai Veggie Burgers 188
Cauliflower "Mac" and Cheese 189
Buffalo Baked Potatoes 191
Cheesy Cauliflower-Stuffed Peppers 192
Meal Prep Roasted Sweet Potatoes with Black Beans and Eggs 193
Sheet Pan Sesame Tofu and Vegetables 194
Green Goddess Bowls 195
Nourish Bowls 196
Cilantro Rice and Beans 197
Spicy Cabbage Bowls 197
Slow Cooker Moroccan Lentils 198
Butternut Squash Gratin 199
Zucchini and Potato Bake 200
Cowboy Caviar 200
Instant Pot® Barbecue Lentils 201
Vegetable Couscous with Peanut Sauce 201
Sweet Potato Quesadillas 202
9 Pasta and Pizza 203
Spicy Buffalo Macaroni and Cheese 204
Chicken and Pesto Farfalle 204
High-Protein Italian Pasta Bake 205
Mediterranean Shrimp Penne 206
Light Fettuccine Alfredo 208
Instant Pot® Chicken Pasta 209
Buffalo Blue Chicken Pasta 210
Garlic Parmesan Pasta 210
Artichoke Parmesan Pasta 211
Creamy Bacon Pistachio Pasta 211
Ravioli Lasagna 213
Pumpkin Mac and "Cheese" 214
Cheesy Edamame Spaghetti 215
Pesto Chicken Pizza 215
Mini Buffalo Chicken Pizzas 216
Broccoli and Cheddar Pita Pizzas 216
Portobello Pesto Pizzas 217
Low-Carb Eggplant Pizzas 218
Spinach, Sausage, and Provolone Pizza 220
10 Sides and Sauces 221
Garlic Parmesan Fries 222
Cilantro Lime Rice 222
Sweet Potato Wedges 223
Buffalo Blue Brussels Sprouts 223
Zucchini Fries 224
Cabbage Slaw 224
Buffalo Tahini 225
Lemon Tahini Dressing 225
Bang Bang Cauliflower 226
Easy Peanut Sauce 227
Roasted Broccoli with Peanut Sauce 227
Cauliflower Steaks with Lemon Tahini Drizzle 229
Bacon-Wrapped Sweet Potato Wedges 230
Parmesan Roasted Fennel 230
Cinnamon Tahini Dressing 231
Green Goddess Dressing 231
Honey Dressing 232
No-Fail Chimichurri 232
Coconut Ginger Carrots 233
One Pan Maple Mustard Brussels Sprouts 234
Broccoli, Apples, and Red Onion 236
Wicked Sauce 237
Cauliflower Mash 238
Parsnip Mash 238
Oven "Fried" Green Beans 239
Crispy Prosciutto-Wrapped Asparagus 240
Creamy Dijon Dressing with a Kick 240
11 Appetizers and Snacks 241
Healthy Taco Dip 242
Prosciutto and Goat Cheese Jalapeño Poppers 242
Edamame Guacamole 243
Creamy Spinach Dip 245
Baked Pesto and Parmesan Hummus 246
Peanut Butter and Banana Roll-Ups 246
Not-a-Million-Calories Maple Granola 247
Prosciutto-Wrapped Cantaloupe with Balsamic Glaze 248
Mixed-Berry Protein Muffins 250
Protein Pizza "Muffins" 251
Cauliflower Toast 252
Turkey Apricot Roll-Ups 253
Ham and Swiss Rice Cakes 253
Sweet Potato Baked Egg 255
Tuna Cucumber Bites 256
Roasted Carrot Bites 256
Protein Snack Box 257
Lemon Coconut Protein Balls 257
Broccoli and Cheese Balls 258
Sunbutter Falafel Balls 259
Peanut Butter Protein Balls 260
Chocolate Chip Protein Balls 261
Chocolate Peanut Butter Crunch Balls 262
Three-Minute Peanut Butter Cookie 262
The Best Peanut Butter and Banana Smoothie 263
Green Collagen Smoothie 263
Creamsicle Smoothie 264
Pick-Me-Up Smoothie 266
Gingerbread Smoothie 266
12 Desserts 267
Chocolate-Covered Banana Bites with Sprinkles 268
No-Bake Cookie Bites 269
Cranberry Protein Cookies 271
Cinnamon Pecan Bites 272
Maple Peanut Butter Protein Cookies 272
Secret Ingredient Double Chocolate Fudge Cookies 273
Almond Butter Collagen Cookies 274
Tahini Chocolate Chip Cookies 275
Edible Cookie Dough 276
Crispy Rice Protein Treats 276
Healthy Peanut Butter Protein Brownies 277
Low-Fat, High-Fiber Brownies 278
No-Bake Pumpkin Protein Bars 279
Chocolate-Covered Peanut Butter Protein Truffles 280
Almond Joy Protein Balls 281
Salted Dark Chocolate Dates 282
Apple Cinnamon Dips 282
Apple Crisp Bowl 283
Warm Banana Pudding 283
Almond and Coconut Chia Pudding 284
Warm Chocolate Chip Cookie Bowl 285
Protein Pudding 285
Chocolate Cherry Chia Pudding 286
Protein Cheesecake 288
Blueberry Pie for One 289
Whipped Berry Bowl 290
Lemon Yogurt Mousse 290
Piha Colada Ice Cream 291
Appendix A How to Calculate Your Macros 296
Appendix B Meal Plans 296
Standard US/Metric Measurement Conversions 300
Index 301
