Ingredients (Serves 4–6) Vegetables 2 carrots, diced 2 celery stalks, diced 1 onion, diced 2 cloves garlic, minced 1 medium zucchini, diced 1 cup green beans, chopped 1 cup spinach…

Ingredients (Serves 4) Salad 2 large Honeycrisp apples, cored and diced 2 celery stalks, thinly sliced 1 cup red or green grapes, halved ¼ cup pecans, roughly chopped ¼ cup…

Ingredients (Serves 6–8) For the Filling 3 medium apples (peeled, cored, and thinly sliced) 1 tbsp lemon juice 2 tbsp maple syrup or honey 1 tsp cinnamon ¼ tsp nutmeg…

Ingredients (Makes 12 muffins) Dry Ingredients 1 cup whole wheat flour (or oat flour for extra protein) ½ cup vanilla protein powder ½ cup sugar or sweetener of choice 2…

Ingredients (Makes 8 muffins) 1 lb (450 g) ground sausage (pork, chicken, or turkey) 6 large eggs ½ cup cottage cheese or Greek yogurt (for extra protein) ½ cup rolled…

Ingredients (Makes 12 cupcakes)Dry Ingredients 1 cup oat flour (or whole wheat flour for slightly less protein) ½ cup vanilla protein powder (whey or plant-based) ½ cup granulated sugar or…

Ingredients (Serves 2–3) For the Chicken 2 boneless, skinless chicken breasts (~1 lb / 450 g) 1 tbsp olive oil ½ tsp salt ¼ tsp black pepper ½ tsp garlic…

Ingredients (Serves 4) Chicken Drumsticks 8 chicken drumsticks (~2 lbs / 900 g) 2 tbsp olive oil 1 tsp smoked paprika 1 tsp garlic powder ½ tsp onion powder ½…

Ingredients For the Meatloaf (Serves 4–6) 1.5 lbs (680 g) lean ground beef (90% lean) ½ lb (225 g) ground turkey (optional, for extra protein and leaner mix) 1 egg…